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- High-protein whole foods like Greek yogurt, cottage cheese, beans, lentils, canned fish, and kefir can help you increase your daily protein intake without supplements.
- Add protein to meals and snacks with foods like seeds, bone broth, and high-protein pasta.
- Simple food swaps and easy recipes can help you meet your protein goals.
If you’re trying to increase your protein intake, you’ve probably heard that taking a protein supplement, like whey protein, could support your goals. While supplements are a great way to pack more protein into your day, some people prefer to get their protein from whole food sources, while others don’t like the taste or texture of protein powder. Fortunately, there are plenty of ways to eat more protein without supplements.
1. Start Your Day With Cottage Cheese or Greek Yogurt
Cottage cheese and Greek yogurt are breakfast staples that are high in protein, packing 23.5 and 25 grams per cup, respectively.
Choosing a high-protein breakfast can help keep you satiated until your next meal, promote steadier blood sugar levels, and support muscle recovery after early morning workouts.
If you’d like to add extra protein to your breakfast, try stirring in some peanut butter or sprinkling your yogurt or cottage cheese with pumpkin seeds or hemp seeds.
2. Stock up on Protein-Rich Snacks
Many go-to snack foods, like chips and cookies, are low in protein and won’t do much to help you meet your daily protein goals.
Stocking up on protein-rich snacks, such as Greek yogurt cups, chicken sticks, roasted chickpeas, turkey jerky, and edamame, can make it easier to pack more protein into your day.
Shelf-stable options, like jerky and roasted chickpeas, are smart options to keep in your bag or desk drawer so you always have a protein-rich snack available when hunger strikes.
3. Use More Beans and Lentils
Beans and lentils are among the best sources of plant-based protein you can eat. For example, lentils and edamame pack around 18 grams of protein per cup.
They’re also rich in fiber, which, like protein, slows digestion and promotes the release of satiety hormones that help you feel full after eating.
This may be why people who eat legumes frequently gain less weight over time compared to those who rarely eat them.
4. Try Seeds as a High-Protein Topping
Some seeds, including pumpkin seeds and hemp seeds, are high in fiber. Pumpkin seeds provide 8.5 grams of protein per ounce while hemp seeds pack 9.5 grams.
These seeds make excellent toppings for lower-protein meals and snacks, like salads, oatmeal, and Greek yogurt. Plus, they add a satisfying crunchy texture that can make food more appetizing.
Seeds, like pumpkin seeds and hemp seeds, can also be enjoyed on their own or added to granola, trail mix, and savory snack mixes for an extra boost of protein.
5. Incorporate Canned Fish
Canned seafood products, like tuna, are rich in protein. A 172-gram can of tuna packs 40 grams of protein, making it the perfect option for those who want a simple protein source that can be taken on the go.
Unlike many protein sources, like fresh fish, chicken, dairy products, eggs, and beef, canned seafood is shelf-stable. Because of this, you can stock up on sardines, tuna, and canned salmon so you always have an easy source of protein for meals and snacks.
If you’re making tuna salad, use Greek yogurt instead of mayo to make your meal more protein-dense.
6. Use Kefir as Smoothie Base
Kefir is a fermented dairy product that’s rich in protein, providing 9.2 grams per cup.
Kefir has a rich and creamy consistency and makes a delicious base for smoothies and protein shakes.
It can also be enjoyed on its own as a high-protein drink to meet your daily protein goals.
7. Sip on Bone Broth
Bone broth can be enjoyed as a high-protein beverage and can also help boost the protein content of soups, grain dishes, and more.
Bone broth packs about 10 grams of protein per cup and can be enjoyed as a high-protein, savory alternative to coffee, tea, and sugary drinks.
You can also use bone broth instead of water in soups and when making grain dishes, like rice and quinoa, to boost their protein content.
8. Switch to High-Protein Pasta
Regular white pasta contains around 6 grams of protein per cooked cup. A cup of chickpea-based pasta contains more than twice that amount.
Swapping out regular pasta with higher-protein alternatives, like bean-based pasta, is an easy way to pack more protein into meals.
Add additional protein sources to your protein pasta, like parmesan cheese, grilled chicken, and beans for even more staying power.
9. Make Cottage Cheese Ice Cream
If you want a protein-packed dessert, try cottage cheese ice cream. Packing 23.5 grams of protein per cup, cottage cheese is the perfect base for making high-protein, lower-calorie ice cream at home.
Simply blend 2 cups of cottage cheese with 2 tablespoons of sweetener, like maple syrup or honey, and mix-ins of your choice, like fresh fruit or peanut butter, in a high-speed blender or food processor. When the mixture is smooth, pour it into a glass storage container and freeze until it’s reached a creamy consistency.
