Last week we dug deep into our protein needs and how protein intake helps us work towards any goals we may have.

If you missed it, check out last week’s post here!

This week I want to get into how we can feasibly hit our protein target and create habits that make it easier rather than effortful.

I know that getting adequate protein take can be really challenging. It is constantly one of the biggest challenges for our new clients. I’m not here to tell you that it’s not hard - it can be! 

But I also know it can absolutely be done. And it can be done in a way that fits our eating preferences, that doesn’t require us to double our grocery bill, and that helps us build positive long-term habits.

3 WAYS TO MAKE HITTING YOUR PROTEIN TARGET EASIER

CREATE THE HABIT OF CONSUMING PROTEIN WITH EVERY MEAL

Instead of trying to drastically change our current eating habits, we often feel better (read: less overwhelmed) when we try to build upon the habits we already have. The best way we can do this when it comes to upping our protein intake is to consciously add an identifiable protein source to every meal (snacks too, if possible!).

This may look like adding a side of eggs/egg whites to your bagel for breakfast, adding lentils or rotisserie chicken to your usual lunch salad or wrap, or building your dinner of pasta and veggies around a serving of salmon.

Ensuring that our meals have a protein source not only helps us spread our protein intake throughout the day, but it also helps us build more balanced meals. Chances are that when we have a meal built around a protein, there is also a fat and carb present as well. That is not a constant requirement, but can help us feel our best as we fuel ourselves and build solid eating habits.

REMEMBER THAT THE LITTLE THINGS ADD UP

We often categorize meat, dairy, eggs, and protein powder into the “protein” category without thinking about where else our protein intake may come from. The great news is that there is protein elsewhere, too!

The smaller amounts of protein in grains, legumes, vegetables, and other sources do add up and can contribute to a large portion of our daily protein intake. 

Leafy green veggies, mushrooms, a hard-boiled egg in a salad, lentils, and beans with dinner, peanut butter powder added to oatmeal, a snack of roasted edamame or chickpeas, roasted broccoli or Brussels sprouts seasoned with nutritional yeast, and whole grain bread and tortillas all add up! 

That is far from a comprehensive list of proteins but is a reminder that expanding our food choices also helps us crush our protein needs.

BE INTENTIONAL ABOUT PROTEIN SUPPLEMENTATION

First and foremost, know that protein supplements are a very reasonable addition to your day! They are just not how we want to rely on getting all of our protein. 

As a rule of thumb, I like to suggest limiting yourself to one protein drink daily. Again, not because supplements are “bad” -- they’re not! But because protein from whole foods is more filling and generally has more micronutrients.

The biggest thing to be intentional about when navigating protein supplementation is choosing a supplement that is actually high in protein. 

Yes: whey, casein, and plant-based protein powders; protein bars with a majority of calories from protein

Maybe not: meal replacement shakes and bars (that do have protein, but are meant to replace a full meal - carbs and fats, too - not just help you bump up your protein intake. 

A NOTE ON PLANT-BASED PROTEIN SOURCES

Plant-based, vegan, vegetarian, or flexitarian preferences (or other preferences!) do not eliminate our ability to meet a protein target. Can it make it more challenging? It may - it may mean we have to be more intentional about how we add protein to our day - but it doesn’t exclude us from benefiting from adequate protein intake.

There are many plant-based protein sources out there! Some examples:

VEGAN

• Beans

• Lentils

• Chickpeas

• Edamame

• Protein pastas (Banza, Explore edamame pasta, Trader Joe’s lentil pasta, etc.)

• Plant-based protein powder

• Powdered nut butter (PB2, PB Fit, etc.)

• High-fiber tortillas and wraps (La Tortilla Factory protein tortillas, Joseph’s Bakery, etc.)

• Nutritional yeast

• Tofu

• Tempeh

• Spirulina

• Leafy green vegetables (broccoli, kale, greens)

• Mushrooms

VEGETARIAN

• Egg whites

• Collagen peptides

• Kodiak Cakes or other protein muffins, pancakes, and mixes

With these three tips above, getting adequate protein for your goals can look less like force-feeding yourself bland chicken breast or baked tilapia, and more about enjoying foods you love and knowing that you’re eating in a way that aligns with your specific goals as you do so!

For absolute simplicity when it comes to tracking your macros, make sure to grab a free copy of Everyday Macros: our macro-friendly meal prep cookbook!