Before you turn to powders, liquids or other forms of protein supplementation, the best way to hit your protein goals will always be with whole food options. The buzzy macro is an abundant nutrient in so many foods, so it’s pretty easy to tweak some of your favourite meals into something that’s more protein focused (and still delicious, because that is just as important).
So if you’re looking for easy meal add-ons for your protein needs, the experts say to try these six tricks:
Embrace bone broth
Bone broth is proving to be one of the easiest ways to up your protein. Abigail Collen, outpatient clinical nutrition coordinator at Mount Sinai, says that its protein content depends on prep, cook time and source of the broth, but you can expect it to contain anywhere from 2 to 12 grams per cup. And bone broth comes with loads of other benefits, such as supporting gut health and joint health, while also helping with hydration.
Other broths you can incorporate for protein include vegetable-based ones like legume, marine algae, miso and nutritional yeast, she says. Amy Shapiro, registered dietitian and founder of Real Nutrition, agrees and recommends cooking foods in broth or having a cup on the side for added protein.
Stick to lean animal options
An obvious way to add more protein is to turn to animal sources. Shapiro says lean proteins are the way to go and opt for chicken, beef and turkey for dishes like quesadillas, wraps, toasts and bowls.
Sprinkle on edamame and seeds
For people who stick to a plant-based diet, there are vegetable sources of protein, too. Collen says edamame, nutritional yeast, and seeds like pumpkin, sunflower or hemp are some of her favourite add-ons to any meal. Sprinkle on top of a salad or bowl or simply eat them as a snack.
