The main macronutrient many of us consistently struggle to get enough of is protein. This is true no matter what one’s dietary preferences might be and is a big reason why a vast number of protein supplements, in the form of concentrates, bars and powders, have become so readily available over the last decade.
But, is making sure to regularly consume a sufficient amount really so important? It absolutely is — protein helps to keep muscles strong, boosts immunity and regulates hormone levels. As I explain in my cookbook about macro-based nutrition:
“Every gram of protein is 4 calories … and the average recommended daily protein intake for adults is 1 gram of protein per kilogram of body weight. This amount may slightly increase during times of illness, surgery recovery, or advanced age. Although this dietary requirement can be met by eating many plant- or animal-derived foods, in order to avoid unnecessarily increasing one’s risk of developing heart disease or certain types of cancer, try to meet your target level for this macro with lean protein sources such as smoked turkey breast, canned light tuna, tofu and Greek yogurt.”
Other budget-friendly ways to increase your daily protein intake include:
- Purchase seafood like cod and salmon when it’s on sale.
- Put lentils in a favorite soup recipe.
- Have one serving of egg whites in the morning.
- Add hempseeds to smoothies.
- Drink bone broth.
- Have cottage cheese as a snack.
- Use hummus instead of mayo on sandwiches.
- Try topping a salad with chickpeas.
If you need more ideas on how to increase your protein intake, peruse this assortment of articles and recipes in the TOPS Member Portal. And if you’re already a protein pro in terms of meal planning, please drop one or two tips in the discussion thread below.
Let us help each other to remember that ‘wellness’ is our ‘why’ this Wednesday.
—Rachel
By Robin O September 20, 2023
Getting enough protein definitely helps me stay full and make better food choices during the day!
By Rachel Werner September 20, 2023
Same for me in regard to feeling “satisfied” after eating, Robin!
By Carol Harper September 20, 2023
Great article to bring to the chapter- we’re always talking about finding ways to get enough protein into our daily intake. Thanks Rachel.
By Rachel Werner September 22, 2023
You’re very welcome, Carol!
By Janet September 21, 2023
I often eat healthy nuts for mid morning or afternoon snacks. Just a few satisfy me
By Rachel Werner September 22, 2023
THANKS for sharing, Janet.
I also eat a lot of nuts as either a midmorning or afternoon snack on days I feel like I need it.
By Amy September 24, 2023
While this is great, I’d love to see an article focusing on fiber! Over 95% of Americans don’t meet the daily recommended amount. meanwhile, most Americans are over consuming protein, which can actually cause some major health issues down the road.
By Rachel Werner September 25, 2023
Amy, I appreciate you a post related to fiber. I will add it to the “cue” 🙂
By Stacey October 19, 2023
I agree. It’s hard for me to get enough fiber
By Rachel Werner October 23, 2023
Thanks for “seconding” Amy’s request, Stacey!
By Jenilu Zboray October 15, 2023
I just love your newsletters. please, please, keep sending them to me. Very helpful
By Rachel Werner October 18, 2023
Will do, Jenilu…& THANK YOU for this feedback!