Protein is an essential macronutrient that helps build muscle, repair tissue, and produce enzymes and hormones. It's a key part of any diet, but especially important for those who are looking to lose weight or build muscle mass.
The recommended daily intake of protein is 46 grams for women and 56 grams for men, but many people don't get enough protein on a daily basis.
Fortunately, there are a variety of ways to increase your dietary protein.
Benefits
Protein plays a major role in weight loss and management because it helps you feel fuller longer and burn more calories during digestion. In addition, protein is essential for building muscle mass.
Getting enough protein is also important for maintaining a healthy metabolism, reducing the risk of osteoporosis, and controlling blood sugar levels.
Good sources of protein include lean meats, fish, poultry, eggs, dairy products, legumes, nuts, and seeds. Some plant-based foods such as quinoa and tempeh are also good sources of protein. Whey protein powder is another option for increasing your dietary protein.
Eating More Protein
There are a variety of ways to increase your dietary protein without having to eat meat or animal products.
Here are some tips:
- Add Greek yogurt to breakfast or snack on it throughout the day.
- Enjoy a peanut butter or almond butter sandwich on whole wheat bread for lunch.
- Have cottage cheese or low-fat ricotta cheese as a bedtime snack.
- Use whey protein powder in smoothies or shakes.
- Make sure you're including at least one high-protein food at every meal.
- Incorporate more plant-based proteins into your diet such as lentils, beans, tofu, and seitan.
- If you do eat meat, choose leaner cuts such as chicken breast or fish.
- Snack on high-protein bars or seeds throughout the day.
What are some healthy and delicious ways to get more protein into your diet without sacrificing flavor or variety?
Great question.
As you know, protein should be the foundation of each meal.
Whether you're trying to lose weight or build lean muscle, protein is the superstar macronutrient.
I always stick with whey protein shakes before and after my workouts.
But outside that pre and post-workout window, I focus on delicious, whole-food meals.
I'm always looking for new and healthy recipes to add to my repertoire, and these five recipes are some of my favorites when it comes to getting more protein without sacrificing flavor.
I eat them often because they're easy to make, taste great, and give me the energy I need to power through the day and recover quickly from workouts.
And, I'll be happy to share my favorites below…
Here's How To Get More Protein In Your Diet
Grilled Flank Steak with Herb Butter
To make a lean, healthy beef dish, you can try using flank steak.
Flank steak is a thin cut of beef that is relatively lean and has a lot of flavor.
You can cook it on the grill, in a pan, or even in the oven.
Here's one of my favorite ways to make it:
This recipe uses a simple marinade to tenderize the steak and then it is cooked on the grill.
The herb butter adds a delicious flavor to the dish.
Ingredients:
- 1 flank steak, 1-1/2 to 2 pounds
- 1/4 cup butter, softened
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh thyme
- 1 tablespoon chopped fresh rosemary
- 1 tablespoon chopped fresh sage
- 1 teaspoon salt
- 1/2 teaspoon coarse ground black pepper
Instructions:
1. Preheat grill to medium-high heat.
2. Combine all ingredients except steak in a small bowl. Mix well.
3. Rub herb butter mixture over the entire surface of the steak.
4. Grill steak for 8 to 10 minutes per side, or until internal temperature reaches 145 degrees F (medium-rare) or 160 degrees F (medium).
5. Remove from grill and let rest for 3 to 4 minutes before slicing.
6. Serve with your favorite side dishes. Enjoy!
Stir-Fried Honey Garlic Chicken
Chicken is a versatile protein that can be cooked in many different ways.
It can be grilled, baked, stir-fried, or even made into chicken soup.
Here is one of my favorite recipes:
This recipe uses a simple honey garlic sauce to flavor the chicken.
The sauce is made by stirring together honey, garlic, soy sauce, and rice vinegar.
It is then used to stir-fry the chicken and vegetables.
Ingredients:
- 1 lb. chicken breast, cut into small strips
- 1/4 cup honey
- 3 cloves garlic, minced
- 1/4 cup soy sauce
- 1/4 cup rice vinegar
- 1 tablespoon vegetable oil
- 1 red bell pepper, cut into strips
- 1 green bell pepper, cut into strips
Instructions:
1. In a small bowl, whisk together honey, garlic, soy sauce, and rice vinegar.
2. In a large skillet or wok over medium-high heat, add oil and chicken strips.
3. Cook chicken for 5 to 7 minutes, or until cooked through.
4. Add bell peppers and cook for 3 to 4 minutes, or until tender.
5. Add honey garlic sauce to the pan and stir to combine.
6. Cook for 1 to 2 minutes, or until sauce is bubbly and thickened.
7. Serve over rice or noodles. Enjoy!
Smoked Salmon
Salmon is a delicious and healthy fish that is packed with protein.
It can be grilled, baked, or even smoked.
Here's one of my favorite recipes:
This recipe uses a simple marinade to flavor the salmon.
The salmon is then smoked on a cedar plank over indirect heat.
The result is a delicious and healthy fish dish.
Ingredients:
- 1 lb. salmon fillet
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 tablespoon dill weed
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Instructions:
1. In a small bowl, whisk together olive oil, lemon juice, dill weed, salt, and black pepper.
2. Place salmon fillet in a large resealable bag.
3. Pour marinade over salmon and seal the bag.
4. Marinate salmon in the refrigerator for 30 minutes to 1 hour.
5. Preheat grill to medium-high heat.
6. Remove salmon from bag and discard marinade.
7. Place salmon on a cedar plank and position over indirect heat.
8. Close grill lid and smoke salmon for 20 to 30 minutes, or until cooked through.
9. Remove from grill and serve immediately. Enjoy!
Stir-Fried Shrimp with Vegetables
Shrimp is a versatile seafood that can be cooked in many different ways.
It can be grilled, baked, stir-fried, or even made into shrimp soup.
Here is one of my favorite recipes:
This recipe uses a simple stir-fry sauce to flavor the shrimp and vegetables.
The sauce is made by stirring together oyster sauce, soy sauce, rice vinegar, and sugar.
It is then used to stir-fry the shrimp and vegetables.
Ingredients:
- 1 lb shrimp, peeled and deveined
- 1/4 cup oyster sauce
- 1/4 cup soy sauce
- 1/4 cup rice vinegar
- 1 tablespoon sugar
- 1 tablespoon vegetable oil
- 1 red bell pepper, cut into strips
- 1 green bell pepper, cut into strips
Instructions:
1. In a small bowl, whisk together oyster sauce, soy sauce, rice vinegar, and sugar.
2. In a large skillet or wok over medium-high heat, add oil and shrimp.
3. Cook shrimp for 3 to 5 minutes, or until cooked through.
4. Add bell peppers and cook for 3 to 4 minutes, or until tender.
5. Add stir-fry sauce to the pan and stir to combine.
6. Cook for 1 to 2 minutes, or until sauce is bubbly and thickened.
7. Serve over rice or noodles. Enjoy!
Vegetable Omelet
Eggs are a versatile and healthy food that can be cooked in many different ways.
They can be boiled, scrambled, fried, or even made into an omelet.
Here is one of my favorite recipes:
This recipe uses a simple omelet filling to add flavor and nutrition to the dish.
The filling is made by sautéing vegetables in a little bit of oil.
Then, the eggs are added and cooked until they are set.
Ingredients:
- 1 tablespoon vegetable oil
- 1/2 onion, diced
- 1 green bell pepper, diced
- 2 tomatoes, diced
- 6 eggs
- 1/4 cup milk
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
1. In a large skillet over medium-high heat, add oil and onion.
2. Cook onion for 3 to 4 minutes, or until softened.
3. Add bell pepper and cook for 3 to 4 minutes, or until tender.
4. Add tomatoes and cook for 2 to 3 minutes, or until soft.
5. In a large bowl, whisk together eggs and milk.
6. Pour the egg mixture into the pan and stir to combine with the vegetables.
7. Cook for 5 to 7 minutes, or until eggs are set.
8. Season with salt and black pepper.
9. Serve immediately. Enjoy!
There you go, 5 delicious recipes to get more protein in your diet.
If you'd like to learn more about protein, check out the following articles:
List of 101 high protein foods
How can a high protein diet help in weight loss?