7 Ways to Add More Protein to Your Diet


 Posted by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training  0 Comment

1 Star2 Stars3 Stars4 Stars5 Stars
 Loading ... Loading ...

Add milk to your oatmeal.

Looking to add more protein to your diet? Here are some simple, delicious ways to boost your protein intake.

Getting enough protein at meals isn’t usually difficult, especially if your meal centers around a protein-rich piece of chicken or fish. But when your menu features items that may not be protein-rich, like soups or pasta dishes, you might want to consider some add-ins to provide a protein boost to your meal.

In order to work more protein into your day, protein-rich eggs, dairy products, protein powders, beans and tofu can all be used to add more protein to everyday dishes. Here are some ways to use these foods to help you meet your protein goals at every meal.

7 Ways to Add More Protein to Everyday Dishes

  • Protein powder is a natural in smoothies and shakes, but you can also stir protein powder into hot cereals, scrambled eggs, cottage cheese or yogurt. You can also power up your baked goods by adding protein powder to your recipes for items like bran muffins, whole grain pancakes or banana bread. Or, try making a protein chai: blend vanilla protein powder into a smooth paste with a little water, then top off with hot tea and a sprinkle of cinnamon.
  • Eggs are super versatile protein boosters, and a single egg or two whites contributes about 7 grams of protein. Hard-boiled eggs are great to keep around to round out a snack, chop into a tossed salad, slice onto a sandwich or add as a source of protein in a vegetable curry. You can give a protein boost to soup by slowly pouring beaten eggs into simmering broth (they’ll cook almost immediately). Or, try stirring some egg whites into oatmeal as it cooks. It’ll help thicken up the cereal but won’t change the flavor.
  • Nonfat cottage cheese offers up a good boost of protein along with bone-building calcium. You can stir cottage cheese into cooked scrambled eggs, casseroles, mashed potatoes or pasta dishes. Or, try whirling it in the blender with beans for a high-protein dip for raw veggies. You can give baked goods a protein boost by sneaking some cottage cheese into your recipes for pancakes, waffles and muffins.
  • Milk and soy milk, but not almond or rice milk, which have very little protein, can replace other liquids called for in recipes and boost the protein. Depending on the recipe, milk can often stand in for broth, juice or wine in lots of dishes. Make your oatmeal with milk instead of water, and you’ll get an extra 7 to 10 grams of protein. Also, give soups a creamy protein boost by substituting milk for part of the broth or water.
  • Beans are a good source of protein and can be added either whole or mashed to foods like soups, stews, casseroles, pasta sauces, curries, salads or guacamole. Hummus can be used as a spread for sandwiches or wraps to add some extra protein, or it can be thinned down with a little water and used as a salad dressing. Mild tasting white beans can even be added to protein shakes. Their flavor is hardly noticeable and beans add a thick, creamy texture.
  • Tofu has such a mild flavor that it can be sneaked into a lot of dishes for a protein boost. You can add it to protein shakes, or blend it until smooth and add to sauces, casseroles, eggs and pasta dishes. Or, use it as a base for a healthy dip for veggies. You can also cut firm tofu into cubes and add to salads, soups and stir-fries.
  • Plain, nonfat yogurt adds a tangy protein boost to protein shakes, oatmeal, soups, sauces and curries. If you’re adding to hot foods, stir in at the last minute to prevent it from curdling. Plain yogurt can also replace mayonnaise in tuna, chicken or egg salads. Even salad dressing can get a protein boost from yogurt. Whisk plain nonfat yogurt with salt, pepper, garlic, herbs and a drizzle of olive oil for a tangy dressing for your greens.
«
»



Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. She is a Registered Dietitian and holds two Board Certifications from the Academy of Nutrition and Dietetics as a Certified Specialist in Sports Dietetics, and a Certified Specialist in Obesity and Weight Management. Susan is also a Fellow of the Academy of Nutrition and Dietetics. Susan graduated with distinction in biology from the University of Colorado, and received her master’s degree in Food Science and Nutrition from Colorado State University. She then completed her dietetic internship at the University of Kansas. Susan has taught extensively and developed educational programs targeted to individuals, groups and industry in her areas of expertise, including health promotion, weight management and sports nutrition. Prior to her role at Herbalife, she was the assistant director of the UCLA Center for Human Nutrition, and has held appointments as adjunct professor in nutrition at Pepperdine University and as lecturer in nutrition in the Department of Food Science and Nutrition at Cal Poly San Luis Obispo. Susan was a consultant to the (then) Los Angeles Raiders for six seasons, and was a contributing columnist for the Los Angeles Times Health Section for two years. She is a co-author of 23 research papers, 14 book chapters, and was a co-author of two books for the public: “What Color is Your Diet?” and “The L.A. Shape Diet” by Dr. David Heber, published by Harper Collins in 2001 and 2004, respectively.