If you aren’t aware, healthbuzz is Foodbuzz’s newest section and features nutrition news and–this month–smart snacking. This is one post geared towards healthbuzz but for many more be sure to look there.
Like I mentioned last night, I’ve been meaning to pump up the protein in my diet lately. I’m not hear to blog about what protein is or why it’s important; there are plenty of posts like that on other sites and it’s not my aim right now. What I WILL blog about is how I plan on simply incorporating more protein in without feeling like I’m making a huge diet shift.
1. Expanding my protein horizon
Like I said, certain things I’m not getting into detail here. But the only 3 excellent sources of protein I really have kept in my diet are tofu, greek yogurt, and grass-fed beef. A simple way to get more protein was to add more sources of protein I was willing to eat so that I wouldn’t get bored of the same old things. I added bacon and nutritionally-balance protein bars made with whey or soy protein.
Yesterday, my instinct was to snack on this chunk of chocolate throughout the afternoon. Instead, I ate about 1/2 in the afternoon, and the rest after dinner, opting for a more nutritionally rounded snack instead.
I supplemented that with a Perfect Foods peanut butter bar. Like I think I’ve mentioned, I wish these didn’t have egg white protein as one of their ingredients, but they’re so good otherwise that I absolutely crave them.
Prioritize Protein
The other easy mind-shift I’ve made is to make protein a meal component at more meals. The only excellent source of protein I ever made it a point to eat was greek yogurt at breakfast. Besides that, I mostly went with my cravings(and you’re talking to a guy who could happily make a meal out of potatoes and olive oil.
Still I kept my potato and spinach. But this time I added a handful of grass-fed, hormone free beef and cooked it in that for the fat and added protein. Getting extra protein isn’t so hard if you learn to regularly fit it into meals of your day(i.e. something at breakfast, lunch, and dinner). I figure if I have a good source at 4 occasions, that would work for me.
Another easy switch I’ve made is to have greek yogurt with nut butter before bed instead of oatmeal with nut butter; that simple switch adds about 12g of protein to the end of my day, and the protein primarily in greek yogurt is casein which digests slowly through the night.
So how did I do on my first day o trying to pump up the protein? Well, I had protein on 6 occasions, 2 more than the 4 I’m aiming for. I got 72g of detectable protein(i.e. from packaged foods), as well as however much was in the tofu, bacon, nut butter, spinach, and beef I ate yesterday, as well. Most importantly, by making these simple switches I never felt like I forcing myself to eat anything or compromising anything, which was most important to me going in to this.
What’s your favorite source of protein? Before yesterday, I might have said greek yogurt. But now I just have bacon on my mind.
Oh bacon…
I love greek yogurt, but also really love fish, like salmon or shrimp. I love steak, too. Apparently, I’m indecisive!
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Greek yogurt is my favorite non-meat form of protein. Packs in so much, and tasty too! I also like that peanut butters have a good amount of protein. I pay a lot of attention to finding good proteins that aren’t traditional like meats to keep cholesterol down.
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I would say Greek yogurt and tofu. I know there is a lot of debate on soy, but I think every once in awhile it’s a very good thing
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great ideas! I love the fact that greek yogurt has so much protein.
Beans are great sources, too! and lentils/legumes.
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I love tuna! Best protein in my opinion!
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Is there any reason your trying to up the protein? Not getting enough? Most diets could get enough.
Do you eat “Strategically” – as in balancing your ratios. …or are you more of an intuivite eater?
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Greek yogurt is my favorite non-meat form of protein but I love seafood (any and all kinds) as my meat based protein.
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I don’t think I would think on it too much. Overthinking can be a pain.
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love this protein packed post and what you’re doing and how it’s working for you. although, I would much prefer choc to bacon LOL.
You know me and protein, I am so whatever about it all. The minute I “try” to “add more”, I throw off my GI system, feel like crap and decide to just go with what works…plant based food, a few seeds, edamame, minimal protein powders, a few bars here or there, but 95% is just real food, real plants. I know, I am such a rebel. Just call me Brendan Brazier touting the power of real, whole plants.
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Wow that’s a lot of protein! I think I get enough protein throughout the day (mostly from dairy and beans) but definitely not THAT much!
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For me most likely Chicken, Salmon, and Cottage cheese.
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I started mixing cottage cheese in with my oatmeal for more protein in the morning. I have found that this keep me so much more full and satisfied till lunch than if I have regular oatmeal. I don’t really stress over getting enough protein, because I know I do, but I like that it keeps me fuller for longer.
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fav protein is beans or nut butters!!! even then, it doesn’t keep me full…nothing keeps me full these days!
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I’ve been working on pumping up the protein over the past few months–it’s surprisingly easy! I really love tofu and cottage cheese for big protein hits.
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Beans are definitely my favorite. I blend them into my smoothies, make pancakes, and chickpeas with peanut butter is amazing. Also split pea soup is pretty high in protein for a vegetarian soup, assuming that it was made with vegetable broth and no meat.
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I love greek yogurt and try to have it with fresh fruit every morning:) I do not eat meat, only fish from the time I was 7yr. This is a great post…
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Right now, it’s greek yogurt with nut butter for breakfast and possibly right before I go to bed. I have you to blame/thank for this new love
Seafood is great, too, especially fresh. I’m trying to eat as much as I can while I’m on the west coast for the summer.
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