{"id":10424,"date":"2024-08-21T11:58:47","date_gmt":"2024-08-21T04:58:47","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=10424"},"modified":"2024-08-21T11:58:47","modified_gmt":"2024-08-21T04:58:47","slug":"8-easy-ways-to-eat-more-protein-every-day","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=10424","title":{"rendered":"8 Easy Ways to Eat More Protein Every Day"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>Getting enough\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-protein\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a>\u00a0in your diet isn\u2019t always easy. The\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-much-protein-do-i-need\" target=\"_blank\" rel=\"noopener noreferrer\">average person needs<\/a> about 0.8 grams of protein per kilogram of body weight per day, which amounts to around 58 grams per day for a 160-pound person.<\/p>\n<p>And if you\u2019re working out regularly and looking to put on muscle mass, you\u2019ll need <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29497353\/\" target=\"_blank\" rel=\"noopener noreferrer\">even more than that<\/a> \u2014 about 1.2 to 2.2 grams of protein per kilogram of body weight per day, depending on your training.<\/p>\n<p>Luckily, there are a few simple swaps and tricks you can apply to increase your protein intake without overhauling your entire diet. Here\u2019s how to eat more protein every day \u2014 no complicated <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/count-macros-for-weight-loss\" target=\"_blank\" rel=\"noopener\">macro tracking<\/a> necessary.<\/p>\n<h2>1. Include Protein in Your Snacks<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-172308\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/06\/07132352\/how-to-eat-more-protein-600-hard-boiled.jpeg\" alt=\"Isolated Hard Boiled Egg | How to Eat More Protein\" width=\"534\" height=\"384\"\/><\/p>\n<p>Think of snacks as an opportunity to fit in more protein. This can actually be quite simple \u2014 it just takes a little planning to make sure you have some healthy snacks on hand when you get hungry. Here are a few easy ideas to bump up the protein content of your snacks:<\/p>\n<h2>2. Swap Legume-Based Pasta for Regular Pasta<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-172310\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/06\/07132405\/how-to-eat-more-protein-600-pasta.jpeg\" alt=\"Isolated Rigatoni Pasta | How to Eat More Protein\" width=\"600\" height=\"300\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/06\/07132405\/how-to-eat-more-protein-600-pasta.jpeg 1200w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/06\/07132405\/how-to-eat-more-protein-600-pasta-715x358.jpeg 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/06\/07132405\/how-to-eat-more-protein-600-pasta-394x197.jpeg 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/06\/07132405\/how-to-eat-more-protein-600-pasta-340x170.jpeg 340w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\"\/><\/p>\n<p>\u201cPasta\u201d is practically synonymous with \u201ccarbs,\u201d but legume-based pastas can offer more protein than you\u2019ll find in regular wheat pasta. <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/651828\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\">Banza Chickpea Pasta<\/a>, for example, provides 14 grams of protein per serving (2 ounces of dry pasta), compared to around 9 grams of protein in the same amount of\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168927\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\">regular pasta<\/a>.<\/p>\n<p>\u201cChickpea pasta is also rich in <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/dietary-fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a>,\u201d says\u00a0<a href=\"https:\/\/www.cynthiasass.com\/\" target=\"_blank\" rel=\"noopener\">Cynthia Sass<\/a>, MPH, RD, virtual plant-based performance nutritionist.<\/p>\n<h2>3. Drink Your Protein<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-162548\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/07\/19134639\/Cocoa-Cherry-Shake.960.jpg\" alt=\"\" width=\"706\" height=\"353\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/07\/19134639\/Cocoa-Cherry-Shake.960.jpg 960w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/07\/19134639\/Cocoa-Cherry-Shake.960-715x358.jpg 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/07\/19134639\/Cocoa-Cherry-Shake.960-394x197.jpg 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/07\/19134639\/Cocoa-Cherry-Shake.960-340x170.jpg 340w\" sizes=\"auto, (max-width: 706px) 100vw, 706px\"\/><\/p>\n<p>It\u2019s always ideal to get your protein from lean, whole food sources, as they provide other important micronutrients. However, if you consistently struggle to hit your protein goals, protein powder is an easy and efficient way to put a ~20-gram dent into your daily protein requirements. Plus, you can add in other protein-rich ingredients, like peanut butter or cottage cheese.<\/p>\n<p>There are tons of options available, from whey protein to <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/10-great-vegetarian-sources-protein\" target=\"_blank\" rel=\"noopener\">plant-based protein sources<\/a> like pea, soy, pumpkin, chia and flax. <a href=\"https:\/\/www.teambeachbody.com\/shop\/us\/d\/recover-BBPRecoverAllFlavors?ICID=BLOG_RECOVER&amp;locale=en_us&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener\">Beachbody Performance Recover<\/a> comes in both whey and plant formulations and delivers more than 20 grams of high-quality protein per scoop while helping to reduce post-workout muscle soreness.*<\/p>\n<p>If you\u2019re looking for a nutrition shake that\u2019s high in protein but also provides key nutrients, <a href=\"https:\/\/www.teambeachbody.com\/shop\/us\/d\/SHKZeroAddSugarSingleFlavors?ICID=BLOG_0_SUGAR_SHK&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener\">Shakeology<\/a> packs up to 17 grams of protein, as well as <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/dietary-fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a>, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/prebiotic-vs-probiotic\" target=\"_blank\" rel=\"noopener\">probiotics<\/a>, and vitamins and minerals in each scoop \u2014 also available in an <a href=\"https:\/\/www.teambeachbody.com\/shop\/us\/d\/SHKZeroAddSugarSingleFlavors?ICID=BLOG_0_SUGAR_SHK&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener\">added-sugar-free formulation<\/a>.*<\/p>\n<h2>4. Use Higher-Protein Whole Grains<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-172311\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/06\/07132412\/how-to-eat-more-protein-600-quinoa.jpeg\" alt=\"Isolated Bowl of Quinoa | How to Eat More Protein\" width=\"600\" height=\"466\"\/><\/p>\n<p>Whole grains provide carbohydrates and fiber, of course, but certain grains can also help you reach your protein goals for the day. Here are a few to try:<\/p>\n<ul>\n<li><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168918\/nutrients\" target=\"_blank\" rel=\"noopener\">Teff<\/a>\u00a0(10 grams per cup, cooked)<\/li>\n<li><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169746\/nutrients\" target=\"_blank\" rel=\"noopener\">Spelt<\/a>\u00a0(11 grams per cup, cooked)<\/li>\n<li><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170683\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\">Amaranth<\/a>\u00a0(9 grams per cup, cooked)<\/li>\n<li><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169744\/nutrients\" target=\"_blank\" rel=\"noopener\">Kamut<\/a>\u00a0(10 grams per cup, cooked)<\/li>\n<li><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168917\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\">Quinoa<\/a>\u00a0(8 grams per cup, cooked)<\/li>\n<\/ul>\n<p>By comparison,\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2512380\/nutrients\" target=\"_blank\" rel=\"noopener\">brown rice<\/a>\u00a0and\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2343882\/nutrients\" target=\"_blank\" rel=\"noopener\">oatmeal<\/a>\u00a0have 5 grams of protein per cup. (Both are still healthy options \u2014 they just provide less protein per serving.)<\/p>\n<p>These\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-whole-grains-can-help-you-live-longer\" target=\"_blank\" rel=\"noopener\">whole grain sources<\/a> of protein can be added to salads, buddha bowls, soups, stews, and chili or used in place of rice in any recipe that calls for it, Sass says.<\/p>\n<h2>5. Opt for Soy-Based or Pea-Based Milk Alternatives<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-172312\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/06\/07132418\/how-to-eat-more-protein-600-soy-milk.jpeg\" alt=\"Isolated Glass of Soy Milk and Soy Beans | How to Eat More Protein\" width=\"600\" height=\"400\"\/><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/11-delicious-dairy-free-milk-alternatives\" target=\"_blank\" rel=\"noopener noreferrer\">Dairy-free milk alternatives<\/a>\u00a0are a great option if you\u2019re following a plant-based diet, or if you have a lactose allergy or intolerance. But not all milk alternatives provide as much protein as dairy does.<\/p>\n<p>A cup of\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/746776\/nutrients\" target=\"_blank\" rel=\"noopener\">skim milk<\/a>\u00a0has 8 grams of protein, but\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/718558\/nutrients\" target=\"_blank\" rel=\"noopener\">oat milk<\/a>\u00a0has 3 grams and\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/497968\/nutrients\" target=\"_blank\" rel=\"noopener\">almond milk<\/a>\u00a0has just one gram.\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/496929\/nutrients\" target=\"_blank\" rel=\"noopener\">Soy milk<\/a>, on the other hand, has about 7 grams of protein per cup, and\u00a0<a href=\"https:\/\/www.ripplefoods.com\/original-unsweetened-plant-milk\/\" target=\"_blank\" rel=\"noopener\">pea milk<\/a>\u00a0provides about 8 grams of protein per cup.<\/p>\n<h2>6. Think Beyond a Smoothie<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-172309\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/06\/07132358\/how-to-eat-more-protein-600-oatmeal.jpeg\" alt=\"Isolated Bowl of Oatmeal | How to Eat More Protein\" width=\"600\" height=\"400\"\/><\/p>\n<p>Adding protein powder <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-to-put-in-a-protein-shake\" target=\"_blank\" rel=\"noopener\">to your smoothie<\/a> is an obvious play, but there are <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/non-shake-shakeology-recipes\" target=\"_blank\" rel=\"noopener\">so many other ways<\/a> to sneak it in. \u201cAt breakfast, you can add it to oatmeal, overnight oats, or acai bowls, blend into pancake batter, breakfast cookies and other baked goods, or incorporate into energy balls,\u201d suggests Sass.<\/p>\n<p>Unflavored protein powder can also be used in savory dishes like soups, salad dressings, or bread recipes.<\/p>\n<h2>7. Eat the Entire Egg<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-172307\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/06\/07132346\/how-to-eat-more-protein-600-fried-egg.jpeg\" alt=\"Isolated Fried Egg | How to Eat More Protein\" width=\"600\" height=\"479\"\/><\/p>\n<p>Did you know that almost half of the protein found in a <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/748967\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\">whole egg<\/a>\u00a0comes from the\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/748236\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\">egg yolk<\/a>? Yolks sometimes\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/are-egg-yolks-bad-for-you\" target=\"_blank\" rel=\"noopener noreferrer\">get a bad rap<\/a>, but in moderation, they can definitely be part of a balanced diet. Bonus: Many of the\u00a0<a href=\"https:\/\/www.eggnutritioncenter.org\/topics\/nutrients-in-eggs\/\" target=\"_blank\" rel=\"noopener\">nutrients in eggs<\/a>\u00a0are in the yolk, including choline, lutein, and zeaxanthin.<\/p>\n<h2>8. Make Friends With Beans and Pulses<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-172306\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/06\/07132340\/how-to-eat-more-protein-600-dried-beans.jpeg\" alt=\"Isolated Variety of Beans and Pulses | How to Eat More Protein\" width=\"600\" height=\"436\"\/><\/p>\n<p>\u201cBeans and their\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-are-pulses-and-should-you-be-eating-them\" target=\"_blank\" rel=\"noopener noreferrer\">pulse<\/a>\u00a0counterparts \u2014 lentils, peas, and chickpeas \u2014 may be the most underrated superfoods on the planet,\u201d Sass says. They\u2019re one of the\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/lean-protein-foods\" target=\"_blank\" rel=\"noopener noreferrer\">best lean protein sources<\/a>\u00a0out there \u2014\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2644283\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\">lentils<\/a>,\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/747444\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\">black beans<\/a>, and\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2644282\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\">chickpeas<\/a>\u00a0all provide 16 grams of protein per cup.<\/p>\n<p>Pulses are also an\u00a0<a href=\"https:\/\/www.fao.org\/pulses-2016\/faq\/en\/\" target=\"_blank\" rel=\"noopener noreferrer\">excellent source of fiber per cup and provide nutrients<\/a>\u00a0like folate, potassium, and iron.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Getting enough\u00a0protein\u00a0in your diet isn\u2019t always easy. The\u00a0average person needs about 0.8 grams of protein per kilogram of body weight per day, which amounts to around 58 grams per day for a 160-pound person. And if you\u2019re working out regularly and looking to put on muscle mass, you\u2019ll need even more than that \u2014 about &hellip;<\/p>\n","protected":false},"author":3,"featured_media":10425,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-10424","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10424","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10424"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10424\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/10425"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10424"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10424"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10424"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}