Eat more protein! You see this phrase everywhere.
I've gathered some easy (and sneaky) ways to get this done without much fuss.
Some say America's new obsession is eating more protein. It is most certainly a big trend. As of 2024, more than 60% of people are trying to increase their protein intake.
And even if you aren't scheduling your day around protein, I think it is fair to say most of us are at least conscious of it.
We know protein is healthy and it keeps us fuller longer - so the trend is correct. Eat more of it, eat less of the crappy stuff. Here is an easy protein calculator you can use to see your recommended daily protein intake.
The problem is sometimes we overthink protein. We make it more complicated than it needs to be. So today I thought I'd share 10 Sneaky Ways to Eat More Protein. Simple ways to implement new trends into your day.
Let's go!!
10. Snack On Unsuspecting High Protein Foods
Did you know a 1 ounce chunk of fresh Parmesan cheese has 10 grams of protein? Or if you make a trail mix of almonds and raisins (100 grams each) it will give you 24 grams of protein? Or how about that simple piece of string cheese you throw in your kid's lunchbox? Amazingly it has 7 grams of protein. Ever tried roasting chickpeas in the air fryer with your favorite seasoning? 100 grams of them can give you up to 23 grams of protein. All of these are foods many people wouldn't think of grabbing.
9. Add Nutritional Yeast to Dishes
Nutritional yeast is fluffy and tastes nutty and cheesy. Many vegans and vegetarians use it in replace of cheese. It has a good source of fiber, along with vitamin B12 and has 2 grams of protein per tablespoon. That may not sound like a lot, but if you are flavoring dishes (say popcorn, mac & cheese, casseroles) with it, most will use well more than one tablespoon. The company Bragg has been the biggest supplier of nutritional yeast in years and it's easy to order off of Amazon HERE.
8. Turn a Favorite Dessert Into a Healthier Protein Packed Version
There are so many ways to change normal desserts into a healthier version of themself without losing it's decadent taste. My Double Chocolate Protein Balls have close to 6 grams of protein in one serving, while tasting like a delicious peanut butter oat cookie. My Healthy Protein Brownie Bites can be made on a Sunday to keep as a sweet one bite treat in the fridge for the week. And remember dirt cups from when you were a kid? Try my protein packed version HERE. Other simple ways - replace sour cream in any dessert with plain full fat Greek yogurt, if making any type of batter add a scoop of protein powder or if a recipe calls for milk, use a protein shake instead.
7. Grab Yourself a Protein Pop
Have you seen these? It's an actual carbonated soda with built in protein and no sugar. Is this the most healthiest choice? Naturally, no. But we are all put in situations where time is limited or we've forgotten our packed lunch or we just need a quick pick-me-up in between school and work and LIFE HAPPENS. I've seen many friends rave about these protein pops and we are starting to see them in most large grocery chains. These clear protein drinks come in a few flavors and while they aren't the cheapest beverage to buy they are a great grab and go option when in a hurry. Take a look at all of the flavors HERE.
6. Add Cottage Cheese to Anything and Everything
I know, I know you've seen this trend going and some people get annoyed about it but it really works! One cup of full fat (4%) cottage cheese has a whopping 25 grams of protein. This smoothie bowl has blended cottage cheese in it and you'd never even know. My cottage cheese pizza bowls are perfect to prep for lunches for the week. Our favorite egg casserole dish has cottage cheese mixed in. And would you believe this 3-ingredient bagel is made with cottage cheese as a main ingredient? Even this buffalo chicken dip has these swaps. There really are so many ways to sneak it in.
5. Amp Up Every Muffin or Pancake Mix You Have
For many years now my kids have been eating muffins and pancakes and have had no idea that I've been putting secret ingredients into the batter. For example for any store bought muffin mix (this is one I regularly use) I'll make these swaps. Instead of water, I'll use milk. Doesn't call for an egg? I'll throw one in anyway. If the muffin batter is chocolate I'll throw in a scoop of chocolate protein powder, if vanilla, then vanilla protein powder. If I have Greek yogurt on hand, I'll add a big scoop. For my homemade pancakes I'll also add a scoop of protein powder, blended cottage cheese or a protein shake instead of water/milk. All of these little swaps add up!
4. Add Powdered Collagen to Your Coffee
For the past 2 to 3 years everyone in our house has been adding powdered collagen to their morning coffee. We use Bub's Naturals Collagen Peptides Powder - it's one of the best! For the longest time I did this because of the collagen benefits (extra support for skin, joints and bones) not even realizing that each scoop I put in my coffee each morning also has 18 grams of protein! For something that dissolves very easy and that you cannot even taste, I consider that a win-win. It's such an easy way to get protein in without even having to chew!
3. Add Chia Seeds to Your Diet
Chia Seeds have over 2 grams of protein per tablespoon - which again may not sound like a ton, but everything adds up especially if you incorporate them into your diet in a variety of ways. Many people use them to make chia seed pudding. This easy recipe HERE accounts for over 9 grams of protein. I sprinkle chia seeds on my peanut butter toast, into smoothies and protein shakes, into salad dressings, pancake batter, over yogurt, in dips or in homemade granola. Really the possibilities are endless!
2. Drink Full Fat Chocolate Milk After a Workout
Drinking chocolate milk within 30 minutes after a workout has a host of benefits - it's great for muscle repair, hydration and it's nutrient-dense providing carbs, protein (generally 8 grams for 1 cup for full-fat) and electrolytes which are essential for post recovery. To take it up another notch pour the chocolate milk in a blender, add one scoop of chocolate protein powder and you've instantly tripled your protein intake if not more. Plus, having something slightly sweet after a workout is generally appealing and will give you an instant pick me up.
1. Find a Good Protein Bar and Stock Up
This one may also sound "too easy", but think of it this way - many times we need to grab something quick with a good protein source and we have nothing on hand that's readily available. So then we grab something not as nutrient dense because we haven't prepared and within an hour we are hungry again. It's happened to all of us. A friend once told me that she has a few favorite protein bars that she rotates through, always keeping on hand - in the car, at work, in her purse - that way she never runs out or gets sick of the same one every time. I thought that was genius! My favorites are the Built Puff Bars Variety Pack and Barebells. I also hear great things about Aloha Bars.
Which of these 10 sneaky ways are you going to give a try?
I cannot wait to hear your thoughts on all things protein. Be sure to share this with friends and family who might be interested!
