Before you turn to powders, liquids, or other forms of protein supplementation, the best way to hit your protein goals will always be with whole food options. The buzzy macro is an abundant nutrient in so many foods, so it’s pretty easy to tweak some of your favorite meals into something that’s more protein focused (and still delicious, because that is just as important).
So if you’re looking for easy meal add-ons for your protein needs, the experts say to try these six tricks.
Embrace Bone Broth
Bone broth is proving to be one of the easiest ways to up your protein. Abigail Collen, RD, outpatient clinical nutrition coordinator at Mount Sinai, says that its protein content depends on prep, cook time, and source of the broth, but you can expect it to contain anywhere from 2 to 12 grams per cup. And bone broth comes with loads of other benefits, such as supporting gut health and joint health while also helping with hydration.
Other broths you can incorporate for protein include vegetable-based ones like legume, marine algae, miso, and nutritional yeast, she says. Amy Shapiro, RD, registered dietitian and founder of Real Nutrition, agrees and recommends cooking foods in broth or having a cup on the side for added protein.
Stick to Lean Animal Options
An obvious way to add more protein is to turn to animal sources. Shapiro says lean proteins are the way to go and opt for chicken, beef, and turkey for dishes like quesadillas, wraps, toasts, and bowls.
Sprinkle on Edamame and Seeds
For people who stick to a plant-based diet, there are vegetable sources of protein too. Collen says edamame; nutritional yeast; and seeds like pumpkin, sunflower, or hemp are some of her favorite add-ons to any meal. Sprinkle on top of a salad or bowl or simply eat them as a snack.
Mix in Cheese
Collen says that cheese is another rich source of protein that you can easily mix into most meals. She especially likes cottage cheese (“I love to add to savory dishes like pasta or a rice and veggie bowl,” she says), which contains about 12 grams of protein.
Try a Rice and Bean Bowl Combo
While rice alone does contain some protein, both Collen and Shapiro say that it’s not considered a protein-rich source. Consider mixing it with beans, which are a much better known source of protein; Collen says that half a cup of beans contains seven to nine grams of protein. “They are also a great source of fiber,” adds Shapiro, as well as a complete protein.
Add Greek Yogurt
Collen says that Greek yogurt is another good protein option. One seven-ounce serving contains 19 grams of the nutrient. And the best part? There are many ways to eat it. “You can include it in sauces or dressings,” she says. “Or mixed in with overnight oats.”
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