5 Ways to add more protein into your day (WITHOUT using protein powders!)

You hear it often, right? Some say that if you’re strength training - you need to be eating adequate protein! But what does that really mean? Studies show that by eating more foods that include protein, you’ll be able to increase your strength faster and boost your metabolism. According to the research, women should be eating about 0.8 - 1 gram of protein for every pound of lean body mass. So for most women, a solid goal would be between 100 - 120 grams of protein per day. Let’s face it: protein powder can be a little...dare we say it… disgusting. If you’re overwhelmed by the 100 grams per day number and unsure about what kinds of foods to start with, listed below are a few examples of what you can eat throughout the day to hit your protein goals!

Breakfast: Greek Yogurt/ Berries

Yogurt provides a significant amount of protein among many other nutrients, such as Vitamin B (helps to keep you energized) and calcium (helps to strengthen your bones). You know those mornings where you feel like having something a little sweet, but aren’t quite ready for a full-on meal? Enter: greek yogurt! Add some berries, maybe a little honey and BAM; you’ve got the perfect breakfast packed full of protein and some colorful produce.

Lunch: Chickpea Pastas

As more and more consumers realize they want to add more protein to their diets, brands are creating products that fill that need. One example is chickpea pasta, a pasta that offers higher protein and lower carbohydrates. One of our favorite brands is Banza, who has created a pasta pretty dang similar in taste to that of other pasta. While the taste may not be identical to your grandmother’s famous mac and cheese, it still makes for a delicious and filling meal. If you can't find the Banza brand, there are other options such as Trader Joe’s brand and Tolerant brand. (But Banza is still our favorite!) You can also find these types of pastas made from lentils or mung beans, which are also equally as high in protein, fiber, and nutrients. Did we mention they’re 100% plant-based? Win-win!

Snacks: Edamame/Roasted Chickpeas

Edamame and chickpeas are two of our favorite types of beans. When made into snack-sized portions, these protein powerhouses can be enjoyed as a mid-day treat while providing a fair amount of plant-based nutrients! Chickpeas in particular are shown to have more benefits when cooked, rather than raw; they are also shown to have less starch when roasted. Plus, roasting them with some salt and pepper is not only super easy, it’s also delicious!

Dinner: Chicken

Chicken is arguably one of the easiest foods to incorporate into your daily meals. After all, it is fairly inexpensive and can be cooked easily and quickly. A palm-sized serving of chicken has approximately 20 - 22g of protein. The simplicity of chicken makes it easy to cook in bulk, giving you not only a plate of chicken for dinner, but the ability to keep leftovers and repurpose it in other dishes later- in things like stir frys, tacos, salads, and more.

Dessert: Protein Ice Cream

Many people believe that they MUST omit desserts and sweets from their diet in order to reach their goals.. However, this isn’t always the case. We always say everything in moderation, so if you’re REALLY craving the “real deal,” we think there isn’t much of a replacement for real ice cream. However, protein-based ice creams have made a SPLASH in the market as of late, and to be honest, they’re not all terrible. Brands like Halo Top and Enlightened are our personal favorites. Believe it or not, one pint is usually under 400 calories (as compared to 1200-1500 in a regular pint of ice cream). Like we said, these ice creams aren't for everyone, but hey, if you’re gonna binge watch season 2 of Handmaid’s Tale, sometimes you need a comforting pint of ice cream.

Hopefully these options have given you an idea of ways to implement protein more into your diet! It’s important to realize that protein-rich foods don’t always need to be powders or shakes or smoothies. Remember, protein is SO important for building muscle, so if you want to recover better from workouts and reap the benefits of your training, give some of these a try!