How to Add Protein To Your Diet
Written By Tracy Mindiola
Adding Protein to Your Diet: Simplified
I recently visited my first nutrition-focused smoothie shop. I was drawn in by the
branding, stating that each smoothie was 200 calories and 24g protein. A variety
of flavors were offered, including peanut butter and chocolate.
To my surprise, the drinks followed a 3-step process: a shot of Aloe for digestion, a
16 oz iced tea sweetened with Stevia and containing caffeine, and finally, the
protein-packed smoothie with additional boosters available. The total price was
$9, which, considering what you get, wasn’t too bad! Initially, I was like mmmm,
not too bad! However, as I kept drinking, the aftertaste of the protein powder
and the added sweeteners, became overwhelming. Eventually, I found myself
with 2 beverages barely touched and no desire to keep drinking.
This experience made me think about how people get enough protein in a day
and how it doesn’t need to be this complicated. Adding protein to the diet can
be relatively simple! Most of us are likely getting more protein than we think we
are. Protein is in more foods than we think, including fruits and vegetables.
How much protein do I need?
A simple calculation for basic protein needs is to take your body weight in
pounds and divide it by half. For example, somebody weighing 160 pounds
would need 80g of protein per day. This amount may vary based on factors such
as wounds, disease, and activity level, with an average person needing 60-
80g/day.
How easy?
● Meat: Meat is considered to be a “complete protein” because it contains all
of the essential amino acids. Ounce per ounce, it contains the most protein
compared to any food! For reference, 3 oz is the size of the palm of your
hand!
○ Chicken: 3.5 oz has 31 g
○ Turkey: 3.5 oz has 20 g
○ Beef: 3.5 oz has 27 g
○ Pork: 3.5 oz has 30 g
○ Salmon: 3.5 oz has 25 g
○ Shrimp: 3.5 oz has 24 g
● Dairy:
○ Yogurt: Standard Greek yogurt provides 12-15 g of protein per ½ cup
while non-Greek yogurt averages 5-8 g per serving. Here are some
pro tips:
■ Swap mayo or sour cream for Greek yogurt on your
sandwiches, baked potato, soup, etc
○ Cottage Cheese: ½ cup of cottage cheese offers 12-20g of protein
■ Add fresh fruit to it
■ Cottage cheese can be high in sodium so purchase low-salt
cottage cheese if need
○ Milk: 1 cup of milk offers 8-12 g of protein. Don’t like the flavor of
milk? Add a little flavoring by using cocoa powder
■ If you prefer dairy alternatives, try to find ones that are fortified
with calcium and have 5 or more grams of protein per cup
● Powdered Peanut Butter: Powdered peanut butter is a great way to enjoy
peanut butter because it is lower in calories and higher in protein.
○ Mix it into desserts, yogurt, smoothies, etc. You can use it as peanut
butter and eat MORE!
● Protein powder: Protein powder, like peanut butter, can easily be added
to foods to provide more protein. It doesn’t have to just go in smoothies! I
recommend the brand Orgain, try adding it to:
○ Cakes/Brownies/Cookies: 1 scoop will provide that brownie with
20gpro and a rich flavor of your choice.
○ Oatmeal
○ Pancake and Waffle mix: High protein waffle/pancake mixes are
trendy and very expensive. Adding your own protein powder will
likely give you more protein than the box will and save you a lot of
money.
○ Cream sauces or dips.
○ Frosting?! Yes, I said it, high protein frosting.
● Vegetables: According to the USDA, the top cooked veggies high in
protein include:
○ Edamame: 18 g per cup
○ Green peas: 8.5 g per cup
○ Brussels sprouts: 5.6 g per cup
○ Yellow sweet corn: 4.68 g per 1 large ear
○ Potatoes: 4.55 g per 1 medium potato
○ Asparagus: 4.3 g per cup
○ Broccoli: 4.3 g per cup
○ Avocado: 4 g per cup
Quick on the Go
1. Frozen meals have many options that are high in protein. Most will
provide 20-40 g for under $4.00 and taste good too!
2. Whatever you are craving, there is likely a high-protein variety.
Examples include:
🥔 Quest protein chips
🍫 Protein bars
🍦 Protein ice cream
🥣 Protein granola (The chocolate peanut butter protein granola at Trader Joe’s is soooo good)
🍿 Protein popcorn
Hummus
🥕 Enjoy hummus with pita chips, whole grain crackers, carrots, celery, etc!
Beans and legumes are a great non-meat sources of protein. Add them to bowls, fajitas, salads, etc
Chickpea or high-protein pasta. I prefer them over regular pasta because they also have more fiber!
At the end of the day, there is nothing wrong with getting your protein in a
smoothie, I enjoy these as well! But getting most of your protein from food will
be cheaper, more sustainable, and healthier. What are some of your favorite ways
to add protein to your diet?
Let me know in the comments!