Many people become bored of using the same foods and recipes over and over again. They may seek out new breakfast ideas or try meals from other countries. It’s also common for people to try calorie counting or to work on increasing their protein intake.
Protein is important for muscle growth, weight loss, and staying healthy. There are many ways that you can increase your intake and in this article, I am going to give some helpful tips on how to do just that.
What Is Protein?
Basically, protein is a nutrient that we need in order to survive. It is important for our bodies in order to grow and repair tissue, including our muscles and skin cells. The USDA dietary guidelines recommend getting at least 45% of your daily calorie intake from protein (about 60 grams per day). It’s a key nutrient that helps build muscle when paired with a regular daily exercise routine.
Cheese
Cheese has a high protein content and it’s also rich in calcium. It tastes delicious with crackers or on top of vegetables as a healthy snack. You may wish to try lasagne, macaroni cheese or simply a cheese sandwich.
Some different types of cheese are cheddar, parmesan and ricotta. Ricotta is a soft, mild and creamy textured protein that’s perfect for breakfast or as an accompaniment to baked fruit. Parmesan has a salty taste with sharp, nutty notes. Cheddar has the most protein content of all cheeses, at around 15%.
The internet has made life a whole lot easier for people looking for protein. They can visit an online health store to discover bestsellers, featured brands and flash sales. Folk can receive guidance on sports and fitness, weight loss, diet and multivitamins. In addition, there are often expert product reviews, helpful blogs and the opportunity to subscribe to newsletters.
Eggs
One egg contains six grams of high-quality protein which is around 12% of your recommended daily intake (RDI). Eggs can provide you with all nine essential amino acids and healthy fats to keep you feeling full for longer periods of time.
You can poach eggs, scramble them, fry them with vegetables or bacon or make an omelet sandwich with cheese – the list goes on!
Protein Shakes
They are a beverage made from protein powder (whey, soy) and water and are often used as a meal replacement for weight loss and muscle-building purposes. They provide energy that will last for hours without irritability or jitters, unlike some other popular diet plans. Protein shakes can be purchased at most grocery stores in flavors ranging from vanilla to chocolate. Some people prefer to buy pre-made shakes due to time constraints and many folks find it a quick and convenient way to increase their protein intake.
It’s also possible to make your own shake at home. You can create the drink by mixing protein powder, milk or any other liquid (such as coconut water), and a sweetener such as honey or sugar. Simply put it in a blender until it’s thick and smooth. You could have one to two shakes per day depending on your weight-loss goals, though most people only need one shake for breakfast (which would become their main meal of the day).
Lean Meat
Whilst ordinary meat can be tasty, lean meat is known to have a lower fat content. The problem with eating lots of fatty foods is that it can increase your risk of heart disease. There are lots of lean meat choices out there so you need to be selective when making a purchase from the butcher. The best way to ensure that you’re buying lean meat is by looking at the packaging label to see the fat content. If you buy high-quality lean meat, not only will it be healthier but it will taste better.
Another great benefit to eating lean protein is that it helps promote weight loss, so if you want to shed those pounds quickly it’s worth including more lean proteins in your diet. Unsurprisingly, it can be more expensive to buy, but the health payoffs could well compensate for this. Some examples you could try are turkey, pork, veal, lamb chicken or beef. If you eat a lot of lean meat, however, be sure to include some healthy carbs such as brown rice or potatoes with your meal.
Peanut Butter
This is a great source of protein (about one gram per tablespoon). It’s full of healthy fats that can be beneficial for your heart health, and it can help curb your appetite in between meals.
You can put it on toast, a sandwich or a fruit and yogurt parfait. It’s also great for kids because you don’t have to worry about them choking on the nuts.
Jerky
This is a high protein, a low-calorie snack which is great if you’re trying to lose weight. Jerky is made from the meat of an animal, typically beef. You can also buy products made using turkey, buffalo, elk or ostrich. You may also want to buy wild boar jerky to try yourself. Another benefit of eating jerky is that it is a good source of zinc. Another benefit of eating jerky is that it is a good source of zinc.
There are different types of jerky to try, including thin strips or large chunks. There are also flavored varieties such as teriyaki or spicy jerkies, which have more flavor but less meat than traditional versions. Additionally, the snack would have minimal impact on your blood sugar levels, so if you’re diabetic this could be a healthier option for snacking. You’ll want to watch for added sugars, however, and to look for brands with simple ingredients such as salt or sugar as the only additives.
Whole Grains
They can help speed up your metabolism and make you feel fuller faster. They are a good source of protein and fiber. Some examples are whole-wheat pasta, whole-wheat bread and whole grain oats.
As you can see, there are plenty of options for you to consider. Canned fish is something else you may wish to research. When your protein intake stands alongside a healthy, balanced diet and a systematic exercise routine, you can look and feel better than ever before.