Protein boosts fullness, helps balance blood sugar and supports healthy weight management.Whole-food sources are usually more nutritious, versatile and affordable than protein powders.Eggs, salmon, black beans and certain dairy products offer 10 or more grams of protein per serving.<\/p>\n
Trying to eat more protein? The solution may lie in your fridge or pantry rather than the supplement aisle. Protein is a macronutrient that supports everything from muscle repair and growth to satiety and a strong immune system. \u201cPrioritizing protein at each meal can also keep you feeling full longer, helping curb cravings and support healthy eating habits throughout the day,\u201d says Lauren Manaker, M.S., RD<\/a>.\u00a0\n<\/p>\n Part of protein\u2019s superpower is how it works with carbohydrates. Pairing protein with carbohydrates can also help slow digestion and stabilize blood sugars. \u201cThis stabilization contributes to sustained energy levels, reduced cravings and improved mood stability,\u201d says Vanessa Imus, M.S., RDN,<\/a> owner of Integrated Nutrition for Weight Loss in Bothell, Washington.\u00a0\n<\/p>\n Trying to lose weight? Skipping protein may work against your goals. \u201cWithout sufficient dietary protein, the body may break down muscle tissue to meet its amino acid requirements,\u201d says Imus. Research shows that getting around 1.3 grams of protein per kilogram of body weight daily can help preserve muscle mass during weight loss.\n<\/p>\n While protein powder can work in a pinch, whole-food options offer extra benefits like fiber, vitamins, minerals, healthy fats and more satisfying flavors and textures. Here are six foods dietitians recommend including in your meals for an extra 10 grams or more of protein.\n<\/p>\n 1. Try Ultra-Filtered Milk\u00a0\u00a0 <\/p>\n \u201cUltra-filtered milk can deliver higher protein content without changing the taste,\u201d says Manaker. Compared to 8 grams of protein in a glass of regular cow\u2019s milk, ultra-filtered milk has around 13 grams per cup. The extra protein is thanks to the filtration process, which concentrates protein and filters out water and lactose.\u00a0\n<\/p>\n \u201cAdd ultra-filtered milk to smoothies, pour it into your morning oatmeal, or use it as a base for creamy soups or sauces,\u201d recommends Manaker. For example, using it in place of almond milk in this satisfying Reese\u2019s Peanut Butter Cup Smoothie<\/a> brings the protein content up to an impressive 24 grams per serving.\u00a0\n<\/p>\n 2. Add in Eggs\u00a0 <\/p>\n \u201cEggs are a quick and easy, nutrient-dense way to add protein to meals,\u201d says Imus. Two large eggs add 12 grams of protein to your meal, boosting protein and essential vitamins and minerals like choline, selenium and riboflavin.\n<\/p>\n Try whisking up a two-egg spinach omelet<\/a> for breakfast, adding hard-boiled eggs to your salad at lunch, or using them to make a budget-friendly veggie fried rice for dinner.\n<\/p>\n 3. Use Greek Yogurt <\/p>\n One standard container (7 ounces) of Greek yogurt packs a whopping 20 grams of protein and works well in both sweet and savory dishes. \u201cIn addition to protein, Greek yogurt contains calcium, and many brands are fortified with vitamin D,\u201d says Mandy Tyler, M.Ed., RD, CSSD, LD<\/a>. These nutrients support strong bones and an active lifestyle. The combo of protein and calcium also makes it a great post-workout snack, with research linking this combo to better bone health in young adults.\n<\/p>\n While you can eat a bowl of Greek yogurt on its own, there are endless ways to enjoy it. \u201cUse it as a base for parfaits topped with granola and fruit, mix it into pancake batter or use it in savory recipes like tzatziki<\/a> or as a creamy salad dressing base,\u201d says Manaker.\u00a0\n<\/p>\n 4. Incorporate Black Beans <\/p>\n Many high-protein foods come from animals, but black beans offer a plant-based way to add over 10 grams of protein to your meal.\u00a0 \u201cBeans are not only a great source of protein, but they\u2019re also full of fiber, which is great for satiety and digestion. They\u2019re also an economical and environmentally friendly way to get your protein in,\u201d says Imus. One cup of canned black beans provides 14 grams of protein and an impressive 16 grams of fiber.\n<\/p>\n Consider adding black beans to scrambled eggs or spooning smashed black beans<\/a> over avocado toast. Don\u2019t save black beans for just savory meals, either. They\u2019re also enjoyable in snacks and sweets, like these Trail Mix Energy Bites<\/a>.\u00a0\n<\/p>\n 5. Feature Salmon <\/p>\n Imus recommends salmon as a high-protein food rich in omega-3 fatty acids, supporting brain and heart health. A 3-ounce portion of cooked Atlantic salmon provides 21 grams of protein.\n<\/p>\n In addition to pricier fillets, canned and smoked salmon offer a more affordable and versatile way to incorporate this fatty fish into your meals. Both can be easily added to salads or stirred into scrambled eggs. You can also use canned salmon to make patties.\n<\/p>\n 6. Spoon Cottage Cheese <\/p>\n Cottage cheese is having a moment, and for good reason. You\u2019ll find 23 grams of protein in every cup, along with a host of other essential nutrients, like calcium and B vitamins. Just keep in mind that cottage cheese is also high in sodium, so you may need to limit your intake if you\u2019re following a low-sodium diet.\u00a0\n<\/p>\n Cottage cheese works as a savory side or a sweet treat when combined with fruit, but that\u2019s just the beginning.\u00a0\u201cFor individuals who don’t like the texture of cottage cheese, it blends great into a smoothie. The cottage cheese will give the smoothie a creamy texture while packing in the protein,\u201d says Tyler. It can also be blended into a salad dressing or a dip for veggies.\u00a0\n<\/p>\n Top-Rated High-Protein Recipes to Try<\/p>\n Our Expert Take <\/p>\n You don\u2019t need to rely on protein powder to give your meals a boost. Incorporating more everyday foods like eggs, beans, dairy and salmon is an easy and versatile way to increase the protein of your next meal or snack. Plus, these foods are generally cheaper than protein powders and contain other essential nutrients, like calcium and omega-3s.<\/p>\n","protected":false},"excerpt":{"rendered":"Protein boosts fullness, helps balance blood sugar and supports healthy weight management.Whole-food sources are usually more nutritious, versatile…\n","protected":false},"author":2,"featured_media":42429,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[102,6636,56,54,55],"class_list":{"0":"post-42428","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/42428","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=42428"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/42428\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/42429"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=42428"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=42428"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=42428"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}