10 effortless tips to level up your protein intake

If you're trying to boost your protein intake, then we've got you covered

Now you see “high protein bread”, “milk with 20% more protein,” and an endless array of protein shakes and bars that come in all the possible flavours.

Some people may be taking it too far, but some parts of the population are not consuming enough protein in their diet.

Here are some effortless tips on how to add more protein to your diet.

Kick off the day with a good protein-packed breakfast

Not just because it will help you stay full longer, and it will prevent sugar cravings, but starting the day with already a fair amount of protein will take some pressure off you for the rest of the day, without having to worry if you’ve had the minimum amount of protein by the end of the night.

Also, going to bed with your stomach full of 200grams of lean minced meat doesn’t sound very appealing.

What can you cook? Think about eggs, milk, bacon, and cheese. Even some beans or tofu on toast. Add some fruit and carbs for the perfect combination.

For instance, some scrambled eggs with veggies, a cheese omelette, or yoghurt topped with some fruit.
This is also a very healthy switch if you are looking to change your regular sugar cereal bowl or the traditional coffee and croissant duo.

Mindset shift: Your meals must, at least, contain one source of protein

Don’t spiral if you go out one night with your friends and there are no dishes on the menu that fulfil the “Harvard plate” requirements. Sometimes it’s healthier to have a full plate of pasta with the best company than sitting on your sofa alone eating the ninth meal prep tupper of the week.

Just try to think about adding a protein source whenever you cook for yourself, which is probably most of the time during the week.

What kind of source? Meat, poultry, fish. For the vegetarian and vegan ones - tofu, tempeh, seitan, texturized soy.

I know sometimes laziness can win the battle and convince you not to turn the oven on. In this case, it always comes in handy to have some canned tuna, boiled eggs, or packed marinated tofu ready straight out of the package, which requires minimal effort.

Level up your dishes and give them a promotion

I previously mentioned having at least one source of protein per dish. But why not go crazy and give yourself the chance to have two? Maybe grate some cheese on top, and add a few nuts or hemp seeds if you are feeling fancy.

Become best friends with the cottage cheese.

Trust me when I say cottage cheese will become your best ally. Personally, I like it straight from the tube, whether it’s plain, with some balsamic vinegar, or peanut butter if I’m craving something sweeter.

But because its texture is not everyone’s favourite, try to sneak it into other recipes, like blending it and spreading it on some toast, or mixing it with your morning eggs.

There are also plenty of recipes on the Internet about cottage chocolate mouse, cottage cheese pancakes, and cottage cheese tortilla wraps.

Actually, Eastern European cultures have a lot of recipes with fresh cheese, such as syrniki.

Make peace with tofu

The reason why people hate tofu can also be the reason to love it: it’s tasteless. Therefore, you can add any flavour you like to it.

Soy sauce, sticky coconut, spicy, teriyaki… the varieties are infinite.

What’s more, if you definitely don’t want to see it on your plate, blend it into your sauces. How about a creamy spaghetti tomato sauce, packed with 30 g of hidden protein dressing?

Choose wiser snacks

Instead of two handfuls of crisps or mini pretzels, turn to one that contains some protein.
Some boiled eggs, a mid-afternoon yogurt, a glass of milk, or a ham and cheese roll.

Here’s a new recipe to try: mix some edamame with your favourite spices, some olive oil and salt, and oven, or air-fry it.

Let me introduce you to bottled egg whites

This might be a hot take, but adding egg whites to your omelettes, cooked sauces, or quiches can come in very handy for an extra protein push.

Bring back the legumes

Legumes are still one of the most exiled food groups. Stews and cold salads seem to have been outlawed from the history of cooking.

However, they can bring a lot of flavour, nutrients, and texture into your current recipes.
Chickpeas, black beans, white beans, lentils… You name it. You can even find pasta and rice made from them, so just give yourself the chance to try out new things.

Accept some help from supplements, just when needed

While whole foods should be your main source of protein, having some protein powder from time to time won’t mess with your diet.

Homemade protein shakes, a couple of spoons into your yogurt, or a cup of protein powder in your morning oats can be a very good trick to help you stay on track with your goal, especially if you are a very active person or spend a lot of time outside of home, and you’d rather have a snack that you’ve prepared yourself than something processed from the store.

Enrich your desserts

As the cherry on top, think about how to enrich your desserts. Combine that brownie with some creamy yogurt, or have a glass of milk besides your midday toast.

Even bake something for yourself and give it a try by experimenting with the cottage cheese or the protein powder.

Remember, it’s not about becoming obsessed or trying to make it perfect, but about learning how to make small sustainable changes that can be everlasting within your habits.