Tips to increase your protein intake

Protein is one of the three essential macronutrients and it is necessary for muscle growth, maintenance, and bone health, and it also boosts metabolism, helps control appetite, and can even lower blood pressure. Ideally, we would eat about 0.8–1 gram of protein per pound of our desired body weight.

A simple way to increase your protein intake is to make it the center of every meal or snack. 

A few examples of protein sources:

• Tofu

• Tempeh

• Seitan

• Seafood

• Lean meats like chicken, turkey, and bison

• Eggs or an egg substitute

• Cottage cheese

• Greek yogurt

• Nuts, seeds, and beans

• High-quality protein powder or bars 

And a few simple recipes:

Protein pancakes

1/3 cup rolled oats

Your favorite vanilla protein powder

1 tsp chia seeds

1 teaspoon baking powder

1 teaspoon cinnamon

1/8 teaspoon salt

1 small ripe banana

1 large egg

1/4 cup nut milk

¼-½ cup blueberries

Oil or butter for cooking

Add all of your dry ingredients to your blender and blend until it is a flour-like consistency.

In a separate bowl, mash your bananas until smooth. Add your egg, and milk and mix well to combine.

Add your dry ingredients to your wet ingredients and mix well. Add blueberries. Mix again.

Heat up a large nonstick skillet or griddle over low to medium heat. Form into equal size pancakes. Cook for about 1-2 minutes each side, until golden brown.

High protein yogurt: 

This is a great breakfast or snack. 

Greek or dairy free yogurt or cottage cheese

½-1 scoop of your favorite protein powder. 

Mix well and add fresh berries, nuts, cacao nibs or chocolate chips

Tofu scramble:

Crumble a block of firm tofu in a sauté pan.

Add 1/4 cup plant milk.

Mix and sauté for a couple minutes.

Season with nutritional yeast, turmeric (for color), black pepper 

and Kala Namak.

Add your choice of veggies: spinach, tomatoes, mushrooms, peppers, and onions. Cook and serve.

High protein avocado toast: 

4 oz. firm tofu

Small avocado

Everything but the bagel seasoning 

Mix your tofu and avocado together, add seasoning and spread on toast of choice. Option to top with greens, fresh tomato, egg or egg substitute. 

Egg Salad

6 hard boiled eggs

1/4 cup cottage cheese

1 Tbsp dijon mustard

1/2-1 tsp siracha

1-2 Tbsp chopped parsley

Place your eggs in a large saucepan and cover in cold water. Bring the water to a rolling boil, cover the pan and remove from heat. Let it sit for 10-12 minutes.

After 10-12 minutes, remove eggs from the pan and place them in cold (ice) water. Remove the shells.

Once they are fully cooled, chop and mash them in a bowl with the yogurt, dijon, salt, pepper and siracha.

Top with parsley (optional) and serve in bell pepper halves, on whole grain or sourdough bread, a bed of greens, with crackers or right out of the bowl!

You'll find more recipes like these in the Move 365 app. 

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