Hello! When I started my journey with counting macros, protein was by far the hardest to hit. Our culture is booming with carbs and fats (of all levels of quality), but protein is sometimes hard to come by – you have to purposefully include it in your food decisions or you probably won’t get enough. So I’m here posting to share some tips about how to easily incorporate more of this essential nutrient!
Okay, but why?
Protein is used in our bodies for countless functions. Shawn Stevenson of the Model Health Show explains in a blog article, “To build new structures, we must provide our bodies with the raw materials it needs to make it happen… And if your body is deficient in the protein building blocks it needs, you will breakdown faster, and live a poorer quality life as a result.” It is used to make enzymes, hormones, bones, muscles, hair & nails – the list goes on and on!
It also fills you up and for longer. According to Jonathan Bailor in his book The Calorie Myth, “More calories from protein mean more “full” hormonal signals being sent to our brain.” Short- and long-term satiety hormones are influenced by the amount of protein in the food. You’re more likely to reach for more and more food if you don’t get these “I’m full” triggers.
And yet most people don’t get enough protein in their diets, especially without being intentional about. Let’s face it, carbs and fats are so much easier to mindlessly eat! I know I need to eat significant protein on purpose or it’s never going to happen.
That’s why I’ve come up with four tips for getting more protein in your diet. You’ll just need to make some simple adjustments to purposely incorporate it. Let’s get going!
Tip #1: Have a protein source with every meal
This is a similar idea to my first tip for Simple Ways to Eat More Veggies. Take advantage of every meal opportunity to get in some good protein – starting with breakfast! I was always a cereal and milk girl, graduating to peanut butter toast. Once I started having protein goals, I realized I was never going to hit them if I didn’t start in the morning and focus on getting some with every meal. Now, I typically have eggs, egg whites, or chicken sausage with breakfast, chicken or fish on my salad for lunch, and center dinner around some kind of meat. It all adds up, but only if you include it throughout the day!
Tip #2: Find protein-focused snacks you enjoy
Protein also adds up when included in snacks. I quickly realized when I started tracking macros that I was eating mostly fats and carbs for snacks. I experimented a little before finding some options that I enjoy (that’s kind of the point of snack, right?), but have a decent amount of protein. Remember, that’s key to keeping you full (another point of snacks!). Some of my faves are tuna packets, jerky, slices of turkey, Baby Bell cheese wheels or string cheese, and a low-sugar/high-protein yogurt like Yoplait’s YQ.
Tip #3: Keep prepared protein sources available
Set yourself up for success by having protein sources readily available and appealing in the fridge. Cook a package of protein at the beginning of the week for easy meal creation (like added to a salad or with some sautéed veggies). Proteins are often what take the longest to prepare, so having some already cooked can be a huge time-saver. There’s also a lot of pre-cooked options available for a little more money (you pay for the convenience!). Just remember to take a look at the ingredients list for prepared food items because company’s can sneak crazy things into their products (this post about reading food labels shares more about what to look for!).
Tip #4: Be realistic about what you’re going to eat
Make sure whatever you’re preparing is something that won’t go to waste because it’s unrealistic for you to actually eat. A cold, whole chicken breast kind of grosses me out. Cutting it into strips or cubes makes it much more likely that I’ll reach for it when I open the fridge for lunch or a snack. Or maybe you don’t like eating meat – that’s totally okay! You may have to get a little more creative with your sources (check out this mindbodygreen article for a whole list of ideas for vegetarians and vegans) and know that most plant-based options are not purely protein (they also have fats and carbs). Do what works for you!
Some thoughts about protein powders
This is not to bash protein powders, I promise! I definitely believe they serve a purpose when you’re struggling to get sufficient protein, especially when you’re first starting to focus on getting more in your diet or are training with specific goals. I just also believe that whole food sources are better than supplements, particularly for readily available nutrients like protein. But there are lots of good protein powders on the market today that can help you hit your goals! And I do have a few words of advice when choosing a product.
Look at the ingredients
Some brands use some pretty sketchy things in their powders. Do your research if you don’t recognize an ingredient on the list. It’s always good to know what you’re putting in your body! (Again, my food labels post can help you understand what you’re looking for). You also may find you don’t digest whey very well or soy bothers you. You may need to try a variety of products to find one that works for you.
Be aware of the macro-breakdown
Some protein shakes are meant to be meal replacements so they also contain fats and carbs. Isolates are often mostly protein, but not always. This is not necessarily bad, but it’s good to realize you’re not getting only protein if you’re using a supplement to get more protein.
There you have it! My four simple tips. I hope you get value out of this post and keep these in mind when choosing what to eat.
Do YOU have a go-to protein source?
Is this something you’ve thought about before or something new to focus on? I’d love to hear your perspective! Any tips or recommendations for snacks?