Healthy ways to increase your protein intake in your diet

healthy ways to increase your protein intake in your diet

When it comes to nutrition, protein is one of the most important nutrients to get enough of. Protein helps build and repair your cells, hormones, muscles, and tissues. Many Americans rely too heavily on animal protein, which has been linked to certain health conditions like heart disease.

Ways to increase protein intake your diet

However, there are a variety of other healthy options to increase your protein intake in your diet take a look at the list below:


Eggs are an excellent, cheap source of protein, particularly for people who are looking to build muscle mass. 1 egg packs about 6 grams of protein. If you’re looking to replace some of the protein in your diet with eggs, you can add a few to your favorite dishes or mix scrambled eggs with vegetables for a healthy breakfast.

The whites of eggs are rich in protein and contain almost no fat. However, it’s important to make sure you eat the yolk too because this is where the majority of the nutrients such as vitamins A, D, E, K and B12 are found.


Milk, yogurt, cheese and other dairy products are great sources of protein. For instance, an 8-ounce glass of milk has about 8 grams of protein, so pair that with a piece of fruit for a delicious, nutritious snack.

Nuts and seeds

Healthy ways to increase your protein intake in your diet

Nuts and seeds are packed with protein. You can add them to your diet in a number of ways, including eating them as snacks, sprinkling them over your foods, or using them in recipes. For example: a handful of nuts can be a great alternative to a protein shake if you’re looking for a delicious snack. A quarter cup of peanut butter is also a great snack and can replace some of the meat in your favorite dishes.

Beans and legumes

Beans and legumes are great sources of protein. In fact, 1 cup of cooked beans or lentils contains about 15 grams of protein. One cup of tofu contains about 8 grams of protein. Some of the best legumes to eat for protein are tofu, black beans, pinto beans, and kidney beans.


Quinoa is a fantastic alternative to some of the other sources of protein. Quinoa contains about 8 grams of protein per cup. It is very high in protein, and it provides a number of different nutrients. Quinoa is very versatile, and you can use it in a number of different recipes.


Fish is also a great source of protein. Fish is a good source of omega-3 fatty acids. Salmon and tuna are two of the best fish sources of protein.

Other meat

If you’re a meat lover you have to try bison, venison, and ostrich. Bison and venison are both lean sources of protein. Ostrich is low in fat and cholesterol, and it also contains essential nutrients, including protein.

So what is the best way to increase your protein intake? The best way to do this is to combine as many of these different sources as possible. If you use quinoa, eggs, and dairy, you are going to be able to provide your body with a lot of the protein that it needs.


How much protein should I eat?

For most people, between 0.8 and 1 gram of protein per kilogram of body weight is sufficient. However, if you’re a strength athlete or want to build muscle, the ideal amount is more like 1 to 1.2 grams.

How much protein can I eat per meal?

20 to 30 grams is usually enough to maximally stimulate muscle protein synthesis. However, the amount will be different for different people, depending on your weight, age, gender and activity levels.

What are the best sources of protein?

The best protein source depends on your personal preferences and lifestyle. You can choose from various meats, dairy, beans, legumes, fish, nuts and seeds.

What are the healthiest proteins?

Healthy protein sources will be low in saturated fat and high in essential amino acids.