Ways To Add More Protein To Your Diet

Protein is considered to be the key “building block” of the human body. Every aspect of our body like bones, muscles, teeth, skin, hair, and nails are made from protein.

Our body does not have any protein reserves like ‘fats’ do, so if we are to run out of protein, it is surely going to be disastrous. Therefore, the necessary thing to do is make protein a necessary part of balanced diet and ensure that you consume at least an adequate portion of protein daily.

The amount of protein that one should eat daily depends on the age and body weight of the person. The US RDA (Recommended Daily Allowance) mentions that adults should have 0.8 grams of protein for every kilogram the person weight.

Suppose, you weight 150 pounds, which is almost 68 kilograms, you should be having around 54 grams of protein. Also, the RDA says that younger people should have more protein in their foods as they help children to grow. Thus, they have have marked 1.0 to 2.2 grams of protein per kilogram of body weight for children.

Even if you are not a meat lover, it is really easy to have balanced protein diet each day. We provide below three easy ways to get this done:

1. Breakfast Time

A breakfast food that contains heavy amount of protein is egg. Every egg has almost 6 grams of protein so a daily intake of 2 eggs is enough to give 12 grams of the total amount you need.

If you are not fond of boiled eggs, make omelet or egg salad. If you want egg less breakfast, then other options include yogurt (per cup has 8+ proteins), fruit with cottage cheese ( per serving has 14+ protein) and peanut butter on whole grain toast (per cup has 8+ grams).

2. Lunch Time

For lunch, try having the following items regularly. They are high in protein content.

- Lean chicken breast: 3.5 ounce serving has 30 grams of protein

- Tuna: 6 ounce can contains 40 grams of protein

- Cheddar cheese: per ounce has 7 grams of protein

- Turkey burger: 4 ounce serving has 22 grams of protein

- Egg Salad: 2 eggs serving has 12 grams of protein

(If you dislike having eggs in the morning, then have them in  the lunch time)

3. Dinner Time

Dinner should always be light and healthy. You can have:

- Steak: 6 ounce of serving has 40 grams of protein

- Salmon: 3 ounce of serving has 19 grams of protein

- Beans: a cup of serving has 10 to 20 grams of protein

Some high protein content snack ideas

Sliced turkey, almonds, string cheese, beef, broccoli, and brown rice – all these have protein content ranging from  4 grams to 10 grams for per ounce serving and per cup serving on broccoli and brown rice.

If these above ideas fail in the sense of you not being able to use them in your daily diet, then catch up with protein shakes or protein bars. But these options should only come secondary to those nutrients you will get naturally if you follow the above suggestions with devotion.

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