Easy ways to add more protein to your diet
Protein is one of the most important nutrients for your body. It functions as a raw material your body uses for:
- Building and maintaining muscles
- Creating healthy hair, skin and nails
- Regulating blood sugar levels and more
In addition, it helps you feel fuller longer, which is helpful if you’re watching what you eat.
How much is the right amount of protein?
The average adult should eat .36 grams of protein for every pound they weigh1 every day. But protein doesn’t necessarily mean meat. There are many lower-fat protein options that can be swapped in for meat-based protein sources. Consider:
- Fish Trout, salmon, halibut, cod, herring and more
- Plant-based proteins Fiber-rich legumes and ancient grains like lentils, chickpeas, edamame, peas, amaranth and quinoa
- Low-fat dairy products Especially milk, cottage cheese and Greek yogurt
- Meat alternatives Tofu, seitan and tempeh
- Nuts and seeds Including whole nuts, nut or seed butters, hemp seeds and pumpkin seeds
- Eggs
- Hummus
Pump up your protein with the following delicious meal options.
Caprese cottage cheese breakfast bowl
Cottage cheese is having a moment. This savory bowl is a quick, no-cook option that is portable.
Makes 1 serving | Prep: 5 minutes
Ingredients
- ¾ cup no-salt-added, low-fat cottage cheese
- 1 small tomato, sliced (about 3 oz)
- 2 basil leaves, thinly sliced
- 1 tsp balsamic vinegar
- 1 tsp olive oil
- Freshly cracked black pepper
Preparation
- Add cottage cheese to a small bowl.
- Top with tomato slices and sliced basil.
- Drizzle with balsamic vinegar and olive oil and a sprinkle of black pepper.
Nutrition
Serving size: 1 bowl
Calories: 197 | total fat: 7 g | saturated fat: 3 g | sodium: 70 mg | cholesterol: 15 mg | total carbs: 10 g | fiber: 1 g | sugars: 8 g | protein: 25 g | potassium: 1630 mg
Healthy hamburger slow cooker soup
This soup3 delivers all your veggies and protein in every delicious bite. Substitute one pound of cooked beans and vegetable broth in place of the ground beef and beef broth to make this dish vegan.
Makes 6-8 servings | Prep: 20 minutes | Cook: 8 hours
Ingredients
- 1 lb lean ground beef
- 1 medium yellow onion, diced (~2 cups)
- 1 green bell pepper, diced (~1 cup)
- 6 garlic cloves, minced
- 10 oz (1 large) sweet potato, peeled and cubed (~2 cups)
- 10 oz (2-3) Yukon Gold potatoes, cubed (~2 cups)
- 2 medium carrots, diced (~1 cup)
- 2 ribs celery, diced (~1 cup)
- 2 (14 oz) cans fire-roasted diced tomatoes
- 1 (6 oz) can tomato paste
- 4 cups low-sodium beef broth, plus additional if needed
- 1½ Tbsp Italian seasoning
- 1 tsp sea salt (plus more to taste)
- ½ tsp black pepper
- 8 oz fresh green beans, cut into 1-inch pieces (can also use frozen green beans)
- 2 cups chopped and packed kale, tough stems removed (optional)
Preparation
- In a large skillet over medium heat, add the ground beef, onion, green pepper and garlic. Cook and stir until the ground beef is no longer pink.
- Drain the ground beef mixture and transfer it to a large slow cooker.
- Add all remaining ingredients except for the green beans and kale.
- Cook on low for 8-9 hours or on high for 5-6 hours.
- When there is about 1 hour of cooking time remaining, open the lid on the slow cooker and stir in the green beans and kale. If using frozen green beans, wait to add them until just 30 minutes of cooking time remains.
- If you prefer your soup to be thinner, feel free to add additional broth.
- Replace the lid and continue to cook for 1 hour or until the green beans are tender.
- Taste and season as desired before serving.
Nutrition (as originally written)
Serving size: 1¾ cups
Calories: 295 | total fat: 8 g | saturated fat: 3 g | sodium: 715 mg | cholesterol: 49 mg | total carbs: 34 g | fiber: 11 g | sugars: 13 g | protein: 21 g | potassium: 1,441 mg
Vegan superfood grain bowls
Try this protein-packed superfood bowl4 for meal-prep lunches or for dinner on busy nights.
Makes 4 servings | Prep/cook: 15 minutes
Ingredients
- 1 (8 oz) pouch microwavable quinoa
- ½ cup hummus
- 2 Tbsp lemon juice
- 1 (5 oz) package baby kale
- 1 (8 oz) package refrigerated cooked whole baby beets, sliced (or 2 cups from salad bar)
- 1 cup frozen shelled edamame, thawed
- 1 medium avocado, sliced
- ¼ cup unsalted toasted sunflower seeds
Preparation
- Prepare quinoa according to package directions; set aside to cool.
- Combine hummus and lemon juice in a small bowl. Thin with water to desired dressing consistency.
- Divide the dressing among 4 small condiment containers with lids and refrigerate.
- Divide baby kale among 4 bowls or single-serve containers with lids. Top each with ½ cup of the quinoa, ½ cup beets, ¼ cup edamame and 1 tablespoon sunflower seeds.
- When ready to eat, top with ¼ avocado and the hummus dressing.
Nutrition
Serving size: 1 container
Calories: 434 | total fat: 22 g | saturated fat: 2g | sodium: 298 mg | cholesterol: 0 mg | total carbs: 48 g | fiber: 13g | sugars: 7 g | protein: 18 g | potassium: 1,125 mg
Making meals easy to prepare is key when adding healthy recipes to your rotation. Check out these soup, stew and chili recipes that are a breeze to make.
1https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
2https://www.cdc.gov/nchs/fastats/body-measurements.htm
3https://www.eatingwell.com/recipe/269844/vegan-superfood-grain-bowls/
4https://therealfooddietitians.com/healthy-hamburger-soup/
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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.