Protein is an incredibly important ingredient in anyone’s daily diet. According to WebMD.com:
“Protein is an important building block of bones, muscles, cartilage, skin, and blood.”
If you’re looking for easy ways to increase your protein intake, the first thing that comes to mind may be adding extra meat portions to your diet. However, there are other ways you can include protein in your breakfast, snacks, and lunches.
1. No-Bake Mint Chocolate Cookies
It doesn’t matter how much effort you put into boosting your healthy-eating habits. There’s very little that can stop the cravings associated with cookies. If you want to indulge in a delicious treat and get your protein fix at the same time, try the low-sugar, no-bake version, mixed with your favorite protein powder. What’s more, because they use protein powder instead of flour, they’re completely free of gluten. You will need:
3 quarters of a cup of whey protein powder – chocolate flavor
half a cup of unsweetened cocoa
1 tsp. of vanilla extract
1 tsp of peppermint extract
6 tbsp. of coconut oil.
Altogether, these cookies will amount to 104 calories per serving, as well as 5g of protein, 3g of carbs, and 9g of fat.
2. Blueberry and Lemon Cake
Another way to enjoy a sweet treat is with protein-high blueberry and lemon cake. Made with lemon for an extra kick, you’re sure to forget about the other temptations that beckon you throughout the day. What’s more, according to Medical Daily:
“Blueberries contain antioxidants, which work to neutralize free radicals linked to the development of cancer, cardiovascular disease, and other age-related conditions. These little powerhouses provide tasty ways of staying healthy.”
To make them, you will need:
3 quarters of a cup of Stevia or coconut sugar
1 cup of almond flour
3 large eggs
2 tsp baking powder
2 tbsp coconut flour
1 small lemon
Greek yogurt – nonfat
3 quarters of a cup of blueberries
Altogether, each serving comes with 140 calories, 13g of protein, and 12g of carbs and 5g of fat.
3. Vegetable Soup
Soup often suffers from a bad reputation when it comes to protein, but that doesn’t have to be an issue. Many stews have a great deal of protein within them because they use a lot of meat, but vegetarian options can be brimming with protein too. This vegetable soup has a lot of great ingredients that are known for their amazing protein input, such as mushrooms, spinach, chickpeas, and quinoa. According to BBCGoodFood.com:
“Like buckwheat, quinoa has an excellent amino acid profile, as it contains all nine essential amino acids making it a complete-protein source.”
To make this soup, you’ll need:
1 large onion
1 cup of quinoa – uncooked
2 Tbsp of grapeseed oil
2 carrots, peeled
8 oz. mushrooms
15 oz. of garbanzo beans
1 cup of baby spinach
2 cups of egg noodles
1 cup of cherry tomatoes
In total, this meal should provide you with around 403 calories a serving, 18g of protein, 63g of carbs, and 10g of fat.
4. Pea Protein Pancakes
Thick, fluffy, and without gluten, soy and eggs, these pancakes are built on a foundation of pea protein. The flavor comes mainly from the coconut and bananas added in. For a touch more protein, you can even top with peanut butter. To make them, you’ll need:
1 scoop of pea protein
Half a tsp of vanilla extract
1/3 cup of buckwheat flour
One serving provides 288 calories, 19g of protein, 40g carbohydrates, and 7g fat.