Protein is one of the most essential nutrients needed by our body. Protein intake in apt quantities is required for the overall fitness of our body. If it were not for protein, our body would never have achieved that muscular, feline personality. Yet, including protein in our daily diet is a tough task.
As per research, it is said that in a healthy diet about 12% to 20% of the total daily calories should come from protein! However, many cuisines and staple foods lack to meet this daily protein requirement of a body.
Hence, it becomes important to include protein in our diet and if we miss doing so, well, our body depicts that lack of protein and we look all skinny and malnourished. So, here are 7 quick tips to boost your protein intake:
Table of Contents
1. Swap the cereals with eggs
Let’s start off with the first meal of the day – breakfast. We take out a bowl, pour in the milk, in goes the cereal and that’s it for breakfast. But, other than the milk, is it any protein there? The answer is a big, fat no! And that’s one of the biggest mistakes we are all guilty of.
According to nutritionists, our first meal of the day should be full of protein. And one way we can do this is by swapping those fruity cereals with stir-fried or boiled eggs.
2. Greek yogurt for the go
We all are well aware of how Greek yogurt is a really good source of probiotics, calcium, and potassium. But it also contains more protein than your regular cup of yogurt, which helps in serving the daily protein requirement. And not to forget, the yummy taste of this yogurt!
So, replace that bowl of regular yogurt with a bowl of Greek yogurt, effortlessly adding to your daily protein requirement.
3. Munch on cottage cheese
Cottage cheese can be a game-changer when talking of protein. They not only contain protein in huge amounts but are also low on fats!
Besides, the great taste and versatility have made it a favorite in Asian households. From fritters to a salad topping – there is nothing where you cannot put a handful of cottage cheese.
4. Some more cheese, please
One can never get enough of cheese! And obviously, when the question is protein, the answer has to be cheese. One of the best by-products of milk is also a really wonderful source of protein.
And thanks to the silky, smooth, and lip-smacking taste, we love indulging in this type of diet! Ricotta, Cheddar, Gouda, or the classes Mozzarella – you see taste, we see protein!
5. Mind a bottle of protein shake?
Protein shakes have become a part of our daily diet and why not! They are one of the best and most effortless ways of adding protein into our diet, in the right quantity.
Generally consumed after a heavy workout, a bottle of protein shake is a must to meet the daily protein requirement. Worried about which protein shake to go for? Don’t worry, Peak Nutritionals have got your back!
6. Nuts will do the job
Almonds, Walnuts, Cashews, Pecan nuts, hazelnuts, Pine nuts – different choices, but same goodness! Packed with protein, these nuts are sufficient to fetch you your protein intake for the day. A handful of these into salads, stews, or smoothies and just see the magic!
7. More lentils, quinoa, and beans
We learned this back in school, now it is time for a quick revision. Lentils and beans are full of protein, vitamins, zinc, potassium, and what not! Be it the red lentils, chickpeas, or kidney beans – all are protein-filled.
Coming to the other super grain, quinoa. Rice is a daily staple food of almost every Asian household. But it is high time we replace our daily serving of rice with quinoa that has far better nutritional value than rice and again, is rich in protein!
Over to you…
With the increase in the everyday hustle, our body feels the need for protein more and more. It boosts strength in our bodies and also enhances immunity. Here, we cited the 7 best ways to boost protein intake. So, the next time you are preparing your diet chart, consider reading this article first.