Protein is one of the most important nutrients which a human body needs. Protein tends to be important because it provides the most energy to the body. In the growing years of a human, protein plays a crucial role. Along with this, after the 30s also protein is essential for the body for the energy and bone strength. It is recommended that the daily intake of proteins in a human body should be 50 grams in a day. Protein intake up to this level can help you in staying muscular and strong, increase your stamina and also help in weight loss. Since protein is so important for a human body, we give you some easy ways in which you can increase protein in diet.
- ALMONDS WITH EVERY MEAL
As we all know that almonds are healthy and good for the body as they have several nutrients in them. They are rich in magnesium and fiber and are incredibly low in carbs. Almonds contain approximately 6 grams of proteins so an easy way to include almonds in your diet is by having chopped almonds in shake or all your meal. If not all the meal, have it in your morning breakfast and evening snack. You can also include it in your milk and other shakes.
- ADD THE PROTEIN RICH FOODS TO YOUR SALAD
One of the easy ways to have a protein diet is having a salad on a regular basis which has a lot of protein-based food items. The salad is a food item which has a variety of food items so they are a rich source of protein. In your salad, make sure to include chick peas which are a great source of proteins. For the nonvegetarian people, include chicken breast, salmon, and cheese. They have the good amount of proteins in them.
- SAY YES TO PEANUT BUTTER WITH FRUITS
Peanut butter and fruits is a great combination. Fruits are rich in antioxidants, vitamins, and fiber but not so rich in proteins. So, mix peanut butter with it. Peanut butter is rich in protein and it amazing for the body. It reduces the appetite, helps in heart health and also reduces the sugar in the blood level. It is also tasty and mixed with fruits it tastes amazing. It also increases the protein in diet by 8 grams.
- BEGIN YOUR DAY WITH PROTEIN SHAKE
One of the best ways to include protein in the diet is by beginning your day with a protein shake. The whey protein powder is the best source for the protein shakes and this powder gives 20 grams of protein to your diet with its one scoop. With the whey powder, you can also add peanut butter, crushed almonds, and chia powder to the shake to increase the protein intake in your diet.
- TRUST THE COTTAGE CHEESE
To increase the required amount of protein in the diet, have cottage cheese regularly. It helps in the improvement of the body composition and also reduces the weight. It can also be called as an alternative of egg for all the vegetarians. Cottage cheese is delicious and can be mixed with nuts, seeds, cinnamon and any sweetener to make a great snack or meal.
- ALSO, TRY THE GREEK YOGURT
One of the protein-rich food items is the Greek yogurt. It is a versatile food product. We recommend Greek yogurt over the normal yogurt because it has twice as much protein as the latter. It can be eaten alone as well with some other food items. This ingredient would be ample for your protein diet.
- HAVE EGGS INSTEAD OF CEREALS
To have a balanced protein diet, you can replace cereals with eggs. Also, oatmeal is better than other cereals. But eggs have the highest intake of proteins, so make sure to include them in your breakfast. Eggs make you feel full and you end up eating less of the other things.