One of the first things I work on with my clients is making sure they get adequate protein each day. Protein is essential to weight loss, building and maintaining muscle, and supporting bone and skin health. You can read more about the benefits of protein here.
Here are some of my top tricks and tips to sneak in that extra protein:
Greek yogurt – Greek yogurt is higher in protein than regular yogurt. 1 cup of plain, nonfat Greek yogurt has 25g of protein. Here are some ways to sneak it into your day:
- Use in place of sour cream on tacos, fajitas, in recipes, or in dips (it’s great mixed with ranch seasoning!)
- Create salad dressings with Greek yogurt as a base. Thin with water and add your favorite flavors. I tend to use ranch seasoning or chili powder, lime, and hot sauce, but experiment with anything you like!
- Blend into protein shakes or smoothies
- Add sweetener, cinnamon, and fruit preserves. You can eat this as-is, mix in some fresh fruit, or use as a fruit dip.
Egg whites – Egg whites are basically pure protein, lower in calories, and no fats or carbs. This makes it a great option to add protein to your day. I always keep a carton of liquid egg whites in my fridge and often use it when I need to increase my protein for the day. Here’s how:
- Replace some/all whole eggs with an equal amount of egg white in recipes
- Use as a base for egg bakes, egg muffins, and egg casseroles
- Use half whole egg and half egg whites in scrambled eggs or omelets
*Note – there is nothing wrong with using whole eggs, as they are also quite healthy and contain healthy fats and micronutrients. The egg white recommendation is purely to increase protein counts.
Protein powder – Protein powder is my favorite way to add protein into my day. If I’m short at the end of the day, I’ll just mix up a protein shake with the amount I need, and voila! Here are some other ways to use it:
- Mix into oatmeal or your favorite hot cereal. I have an awesome recipe I’ll be sharing later this week, but the easiest way is to just mix some into your bowl.
- Bake with it. There are tons of recipes for protein balls, bars, cookies, etc. You can search your own, and I’ll also be sharing recipes throughout the challenge.
- Blend up a protein shake after your strength training workouts. This supports healthy muscle growth by helping to repair and rebuild muscle breakdown during exercise.
Incorporating ample protein into your daily routine doesn’t have to be difficult! By integrating these protein-packed ingredients into your meals, you”ll not only meet your nutritional goals but also discover new foods you may enjoy. Experiment with flavors, try out new recipes, and make protein a central part of your health and fitness routine.
Need some help? I work on this (and more) with my 1:1 coaching clients. Book a free call to learn more!
