5 Ways to Increase Protein Without Sacrificing Flavor
According to the NIH, the basic recommendation for protein intake is 0.8 grams per kilogram (or around 0.36 g per pound) of body mass in untrained, generally healthy adults. However, if you are someone who is highly active or if you have fat loss, body composition, or muscle/strength gain goals then it is likely that your nutrition coach will ask you to consume more than this in order to maintain optimal body composition, good athletic performance, a healthy metabolism, and promote satiety.
In fact, one of the first obstacles that many nutrition clients face is figuring out how to add a little more protein to their diet. Your first inclination may be to order up a big batch of protein powders and bars—I mean, the word “protein” is in the name…it’s a no brainer. However, there are also plenty of ways to incorporate more protein into your diet utilizing real, unprocessed, whole foods without sacrificing flavor and while still being able to enjoy the meals you know and love. Here are five go-to ways to add more protein to meals:
1. Mixing Egg Whites with Whole Eggs
One large egg white has roughly 4g of protein and 0g of fat while one large whole egg has roughly 6g of protein and 5g of fat. While most of us will agree that a whole egg probably tastes a little better (thanks to that fat content activating our taste buds), there are many who may be struggling to increase their protein intake while keeping their fat intake down. A mixture of egg whites and whole eggs is a great way to increase the protein to fat ratio in your meals without sacrificing flavor too much.
For instance, if I combine two egg whites with two whole eggs, my total protein content for the dish will be 20g and fat will be 10g. Compare that to four whole eggs which would have 24g of protein and 20g of fat. You can see how this allows you to increase protein while keeping fat content much lower. And the great thing about it is that there isn’t a huge sacrifice in flavor when you mix the two types of eggs together!
2. Using Both Fatty and Lean Cuts of Meat
Identifying and using leaner cuts of meat is another great way to increase your protein intake. An easy and convenient way to do this is with poultry in particular. If you are a fan of the Mexican fast casual movement (hello Chipotle, Qdoba, Moe’s, Baja Fresh, El Pollo Loco, and so many others!) then you know how delicious a burrito bowl can be. But you can also make these “bowls” for yourself at home just as quickly and easily! In recent years, grocery stores have started to sell pre-packaged boneless skinless chicken breasts and thighs. And while the thighs pack all of that fatty delicious flavor, mixing in the leaner breast meat can add a protein punch to your bowl.
For example, 4 oz of skinless chicken breast meat packs roughly 35g of protein and 4g of fat while 4 oz of skinless boneless thigh meat packs about 19g of protein and 12g of fat. Mixing the two together with your favorite seasonings in a hot cast iron pan is an awesome way to pump up the protein content of that next homemade burrito bowl! If you are looking for a great list that captures protein sources and compares the leanness of each, check out this cheat sheet.
3. Substituting Greek Yogurt for Sour Cream
Greek yogurt is an awesome substitute for sour cream! You can throw it on top of a baked potato, a big bowl of chili, or your favorite nacho recipe. It can also be substituted in many homemade dip recipes for a lower fat version as well. And while your average serving of 100g of sour cream has approximately 3g of protein in it, a 100g serving of greek or low fat yogurt can have 9g of protein or more (again, make sure you check out the nutrition labels for the specific brands you buy).
4. Incorporating Starches and Legumes
While we often think of starchy foods (potatoes, bread, rice, pasta, and cereals) and legumes (beans, peas and lentils) as sources of carbohydrates, there are a few that can add quite a bit of protein to your plate or favorite dish as well. And the best thing about these various starches and legumes, most of them are incredibly versatile and can take on the flavor profile of all different kinds of cuisines and dishes! Here are a couple of my favorite protein-packed carbohydrates to add as a side to almost any meal:
Lentils (100g) has approximately 25g of protein, 63g carbs, and 1g fat
Black beans (100g) has 5g protein, 15g carbs, and 0g fat
Did you know peas are a legume? And with 5g of protein, 14g of carbs, and 0g of fat per 100g they are a great alternative protein source for vegans
White rice is often thought of as a purely carbohydrate but don’t forget that there is still 2g of protein and 0g of fat in a 100g serving
And finally, potatoes. While primarily a carb, they do have some protein in them: about 2g per 100g serving
5. Don’t Forget Vegetables Have Protein Too!
While veggies may not be the most protein-packed foods, noticing which vegetables are higher in protein and incorporating more of them into your meals can add up and make an incremental difference in your total protein consumption for the day. Consider adding these to your diet:
Spinach
Corn
Asparagus
Artichokes
Brussel Sprouts
Broccoli
These are just a few of the ways to incorporate more protein into your diet utilizing real, unprocessed, whole foods without sacrificing flavor and while still being able to enjoy the meals you know and love. The reality is that there are all sorts of creative food and meal combinations that can create a high protein diet without having to rely on supplements.
Written By: Diana Toole, Nutrition Coach