Easy ways to increase protein intake

Protein rich foods

If you are looking for options to increase the protein amount in your soup, then you can add lentil to it. Lentils are an alternative source of protein for every vegetarian. You can add a handful of it in rice, noodles or other items.

Pumpkin seeds can also help in increasing the protein intake. You can sprinkle them on top of your hummus or add some in your oatmeal or yogurt.

Tahini is prepared from sesame paste. It is an excellent substitute for oil in salad dressings. It helps to increase your protein intake.

You can swap the eggs with chia seeds in baking different things. They will make your baked items creamy and taste delicious.

Tofu is not only used in stir fry, but is also used as a thickener in smoothies and shakes. You can also add them to dips and soups to make them thicker.

High protein rich foods

Granola helps to give the perfect crunch to your oatmeal or yogurt. This will add up your protein intake. You can spice it up by adding almonds or peanuts.

Including potato in your diet gives 8 grams of additional protein. Well this starch isn’t that bad? Right? But make sure you don’t add cheese, sour cream or bacon in it. You will just end up ruining it.

This is another good way to increase your protein content by adding macadamia to your cookie or brownie mix.

From your meal, you should choose to have your protein source first which will make you feel full. High protein intake decreases the hunger hormone levels and boosts your metabolism rate after eating. It also helps to control your blood sugar levels after a meal.

Cheese is highly rich in protein and calcium which makes you feel full and reduces your hunger. It helps to improve the health of your heart.

Top fiber rich foods

Toast, cereals and bagels are low protein options. But having eggs can make a high protein meal which will give you a boost of energy in the morning.

It will keep you full for several hours so you end up taking less calories throughout the day. They also reduce the risk of heart disease. You can have boiled, scrambled or hard boiled eggs.

Greek Yogurt is rich in protein and helps to make your meal a high protein one. It is made by removing whey and other liquids to get a creamier form of yogurt.

It makes you feel full and reduces your hunger. It also fulfils your requirement of probiotics. Top it with berries of chopped fruits or you it in dips as a substitute of sour cream.

Almonds are very healthy. They are high in protein and low in carbs. So sprinkle few almonds on some yogurt, cottage cheese, salads or oatmeal.

Milk is a good source of protein. It contains a good quantity of whey and casein so you must drink at least 1 glass of milk every day unless you are lactose intolerant.

You can add oats, almonds, chicken breast, cottage cheese, lean beef, Tuna, shrimp, legumes or Brussels sprouts to make your salad high in protein.

High protein vegetarian foods

Opting for leaner and a bit larger pieces of meat can increase the protein content and your meal will be lower in calories.

A perfect smoothie or protein shake can be a morning booster. Add protein powder to make your shakes have high protein content. You can also add whey, soy or egg to get your protein level. To boost more protein you can add peanut butter, almond butter, flax seeds or Chia seeds.

Fruits are low in protein, though they are rich in nutrients, fiber and antioxidants. Peanut butter which is rich in proteins have a creamy texture which goes best with fruits like apples and pears.

Put 2 tablespoons of peanut butter on the fruit which will help to decrease your hunger and make you feel full for longer time.

Hummus helps to reduce your cravings and is rich in proteins as it is prepared from chickpeas.

Edamame is unripe, steamed soybeans. They have higher protein content compared to other legumes. It is a great snack to munch on or you can add it in your stir-fry recipes.

Health benefits of fiber rich foods

Canned fish can help to increase your protein intake. You can have it like a snack or with a meal. If you are a fan of mayo, you can have it with some homemade mayo or add it on top of your salad or directly from the can.

This is another food that is rich in protein content. It makes you feel full and reduces the hunger. It is equivalent to having eggs. You can have it alone or with chopped nuts or seeds. It is a good, quick breakfast option.

Peas are a good source of protein. Add them in vegetables, soups or hummus to improve your protein intake.