Nutrition 3 Ways to Increase Protein

protein increase

Let’s start by figuring out how much protein you need to consume daily. I like to have a range of it, so we’re going to have to do some math.

0.8 x your body weight in pounds = low end
1.2 x your body weight in pounds = high end

So, for example, if we have a person who weighs 150 pounds.

0.8 x 150 = 120 grams of protein
1.2 x 150 = 180 grams of protein

So the protein range for a person that weighs 150 pounds is 120-180 grams.

Another easy way to figure it out is 1 gram of protein per pound of weight. If you’re overweight or obese, use your lean body mass instead of your total body weight.

So, now that you have your range, let’s talk about 3 ways to increase your intake.

1. Start early

Aim to get 20-30 grams of protein at breakfast. I know it’s easy to grab lower protein options like waffles or cereal or maybe you even just skip breakfast all together but doing that won’t help you reach your goals. So while you can still have waffles or cereal I would suggest adding in a protein source.

Some examples can include:

    1. Cottage cheese. Good Culture has cottage cheese cups that have 19 grams of protein. Having them in individual cups makes it super easy and convenient to just grab and eat. No meal prep.
    2. Eggs with turkey bacon;
    3. If you enjoy waffles, try adding some powder to your batter or try waffles like Kodiak that are higher in protein.

2. Double the protein that you already eat

Do you have 2 eggs for breakfast? Try 4 eggs instead. Having chicken for lunch or dinner? Double the chicken. This is an easy way to increase protein without having to meal prep or cook more.

3. Find high-protein snacks that you like

Some examples can include:

    1. Instead of regular yogurt, try Greek yogurt. Greek yogurt has 15-20 grams of protein.
    2. Protein powder or drink. It’s easy to keep in a small container and in your purse or at your desk. Pour it in some water or milk and you have 25 grams of protein. There are some pretty decent shakes at the stores in the dairy section as well.
    3. Jerky. Another easy one to keep in a purse or desk.
    4. Turkey roll-ups with cheese.
    5. Tuna packets. 
    6. Hard-boiled eggs.
    7. Cottage cheese

It might take some time before you can consistently hit your protein range if you haven’t tracked your intake before, but these three tips should help you get a good idea on how to increase your protein.

 Kayla Small Coaching

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