Keep track of your protein intake throughout the day. You can use a journal or food tracker app on your phone to see how much more you need to eat as you progress through the day. Some people may need more protein than others. If you’re performing moderate to intense exercise for more than 45 minutes daily or trying to lose weight, the total amount of protein you should consume maybe be greater. [2] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source
Combine legumes and whole grains for a complete protein. Examples include: rice and beans, lentils and barley, bulgur with beans or peanut butter on 100% whole wheat bread. Combing legumes with nuts and seeds also provides a complete protein.
Whole grains are unprocessed and contain all the parts of the grain – the germ, endosperm and bran. They are typically higher in nutrients like fiber and protein compared to processed grains like white flour or white rice. [5] X Research source Examples of whole grains include: oats or oatmeal, 100% whole wheat pasta, bulgur, buckwheat, millet, quinoa or brown rice.
Examples of legumes include: beans, lentils, peanuts and peas. Examples of nuts/seeds includes: walnuts, almonds, cashews, pumpkin seeds, sesame seeds, pistachios or pecans. Nuts are also a great source of healthy fats. This is important to consider especially if you’re following a vegetarian or vegan diet and have a limited intake of some healthy fats. [6] X Research source
Keep cooked quinoa or buckwheat in your refrigerator or freezer for a quick grain side dish or the base of your main dish. Hemp seeds can be added to smoothies, sprinkled on salads or added to your morning yogurt. They also are a good source of healthy fats. [8] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Food journals, apps or meal plans can help you see how you can include a variety of plant-based proteins throughout the day. Keep track to make sure you include a wide variety of proteins. Legumes are a cornerstone of a vegetarian or vegan diet due to the lack of animal proteins consumed.
Take an hour or two during your free time and develop a weekly meal plan. Make sure you account for complete proteins and include a wide variety of plant-based proteins each day. Write up the corresponding grocery list to your meal plan so you have a list ready-to-go and you buy only what you need in the store.
Incorporate a wide variety of dairy products – cheese, yogurt, milk and cottage cheese are all fairly high in protein. Plus they contain other beneficial nutrients like calcium and potassium. [10] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Eggs are not only a great source of complete protein, but also contain healthy fats and essential minerals to your diet. Try eggs for breakfast or hard boil a few for a quick afternoon snack. [11] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Tofu, tempeh and seitan can be daunting to prepare. Research recipes and tips online or in cookbooks for how to cook these unique ingredients. Try multiple recipes that use tofu or tempeh. You may not like it at first, but after you try it prepared a few different ways, you may find a few recipes you enjoy.
Sample a few meat substitutes. There are a variety of brands and they can be a quick and easy meat replacement. Remember, these foods are generally highly processed in order to resemble and taste like meat. If you’re trying to avoid processed foods or are maintaining a whole foods diet, it would be better to minimize these types of products in your diet.
Choose a supplement that has an adequate amount of protein. Most bars should have at least 10 g of protein while most protein shakes should have at least 15-20 g of protein. There are hundreds of brands of protein supplements. Buy individual samples or bars to try before buying larger quantities. Ensure to find a supplement that fits in with your overall diet plan. If you’re trying to lose or maintain your weight, you might want to find a lower calorie supplement.
Meat products are wonderful sources of protein. They contain very high amounts of protein and are always 100% complete protein sources. In addition, these types of animal products have high amounts of iron, b vitamins and other nutrients that are essential to a healthy diet.
A complete protein contains all of 9 essential amino acids which include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. The body cannot make these so they must be supplemented through diet. [14] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Learn about different combinations of foods that will provide all of the essential amino acids each day. Consider purchasing cookbooks or following online blogs for recipes that are designed to give you complete proteins.
Ask for recipes they enjoy that include complete proteins. Talk about what struggles you have or what you may not understand and ask for tips and advice.
