Protein helps the body build and repair muscles, nerves and tissues. It produces antibodies that fight bacteria, viruses, and toxins, and helps the body heal when it’s invaded by a foreign substance. The average woman needs to consume about 47 grams of protein daily, and stays in the stomach (keeping you feeling full) longer than carbohydrates, while fats stay the longest. Studies have shown that the body can only digest 30 grams of protein at a time, so overloading on protein merely for the sake of it can lead to weight gain.
Here are 6 ways to incorporate a little extra protein into your diet:
Eat an egg. Confession time: I hate cleaning big pans, so unless I’m making an omelette or a big batch of brunch fare, I microwave whole eggs and whites in the microwave. While they’re doesn’t taste quite as good as the fluffy and buttery scrambled stuff your mama makes, they’re perfect for breakfast sandwiches or mid-day snacks. If you’re nuking the whole egg: start with 30 seconds on high, pierce the yolk with a fork, and add about 15 more seconds. If you’re just fixing whites: 1/4 cup takes 45 seconds on high to cook. (They will grow to be quite puffy, but this is normal!) Season with salt, pepper, hot sauce, ketchup… I’m a condiment girl, so I lay it all on! I buy organic and local eggs whenever possible.
Head to your pantry. Canned beans and tuna are inexpensive, last forever, and pack quite a bit protein: one 3-oz serving of tuna has 16g.
A one-cup serving of chickpeas has 15g of protein (and 12g of fiber, which will also help you feel satisfied).
Tomatoey Spiced Chickpeas (+ mushrooms for extra taste!)
Rethink creamy sauces. A single serving of silken tofu has 5g of protein, and while it may not taste exactly like alfredo sauce, with a little seasoning (nutritional yeast, chili flakes, salt + pepper) it’s a tasty, inexpensive mini-meal. 
Try protein powder. I’ve had a love-hate relationship with protein powder for years; I prefer to get nutrients straight from the source by eating whole foods and avoiding overly processed and artificial ingredients. I also hate the “protein-y” aftertaste that so many protein-laced products have. That being said, in my quest for protein-dense food that will keep me full for 8 hours straight- all of which I’m on my feet- I’ve spent the last few days experimenting with the powder.
This jar of Designer Whey vanilla protein powder has been sitting on my shelf for almost a year; I originally bought it because it was the cheapest ($10) and several other people I’d talked to didn’t mind the taste.
Save $5 at Jamba Juice and make a smoothie at home. I’ve been making these before work every day, and have noticed my energy doesn’t slump around 4 as it used to. This was a particularly good one… mint is such a tasty beverage ingredient!
Strawberry Mint Protein Shake
- 1 scoop vanilla protein powder
- 6 strawberries
- handful of mint
- 1/2 cup almond milk
- handful of ice
Blend, blend, blend!
Make your own protein bars. Buying protein bars at the store can be quite an expensive habit, as they typically cost between $1-$3.50. I knew I needed portable, mess-free snacks to keep with me at work, so I made my own. I followed this recipe, swapping out half of the flour for vanilla protein powder and used Dark Chocolate Dreams peanut butter. The result was chocolate peanut buttery deliciousness. The texture and flavor hold up, and held me over for 3.5 hours last night.
Other reader-recommended ways to get more protein:
- yogurt w/granola
- Greek yogurt (typically has 2x as much protein as conventional)
- dried fruit & nuts
- edamame
- hard-boiled eggs
- egg whites
- protein cookie dough: protein powder + water + peanut butter
- Larabars
- Balance Bars
- cottage cheese
- cheese
- nut butter add-ons (to fruit & veggies)
- hummus
- Primal Strips
- tofu/tempeh
- tofu blended in smoothies
- cold cut deli meat (or meat substitutes)
I’m going to keep this as a running list, so let me know when you stumble on other great protein combinations!
I like the idea of protein powders, but any time I’ve eaten the ones that are made with whey protein, they tend to upset my stomach. Maybe there’s something else out there that would work for me.
I find I need to eat some fat to stay satiated too, and for energy.
Great post, my love! I think protein is something that tends to fall under the foodie radar.. well, at least for me.
How is that Designer Whey PP? I’m in diar need to buy some newbies and would love to try something different!
do u like cliff bars?i didnt see them on the list!
Great tips! Thanks for admitting to making your eggs in the microwave. I’m the same way. Unless I’m making an omelette I always make my eggs in the microwave.
Your protein smoothie and bars look SO good! I’m always so impressed with people who make things like that instead of buying them. I guess I should hop on the bandwagon and stop complaining about being broke all the time!
http://www.firednfabulous.com/
Love this protein post! I have to say eggs are my fave for good protein!
I do like protein smoothies too, but usualy only have those after a workout sometimes! I am trying to get my protein from whole foods as well!
Love ya girl!!
Great post babe! I’ll have to add some more protein in my weekly daytime menu. I bought a big container of Chobani 0% to have with blueberries for an afternoon snack!
great post girl
i’m all about the microwaved eggs too haha plus it doesn’t help that they come out in perfect circles that are optimal for sammiewhiches!!
hope your job is going well
and that you’re finding ways to stay unhungry while you bring people food! i could imagine that being serrrrrrrrrriously hard!
I love that Whey Protein powder. Gotta love greek yogurt!
Loved all the tips, Katie!
Thanks for sharing
Wish you an amazing week!
Brazilian XOXO´s,
Gabriela
LOVE THIS katie!! tuna (home made tuna salad!) is a great way too!! and think thin bars having a whopping 20 g of protein! hope you had a great wknd!
Great tips! I like to microwave eggs too–they stay round and fit better on to bagels that way;)
we all know that you mean seconds not minutes right here but i will be the annoying person and let you know i actually read every single word you wrote and did not skim a bit :
“If you’re just fixing whites: 1/4 cup takes 45 minutes on high to cook. ”
I love all your protein ideas and the Pea granola bars look great! For me extra protein means hmm…means nothing. I have determined I just must be different than other people. I feel worse after I try to “eat more” of it. I just eat what comes easily. I have a massive protein post and I am actually what is called a slow oxidizer and so my requirement just isnt that much. You are probably a high/fast oxidizer. The post is linked on my sidebar or in my popular posts if you are bored and need reading material…yeah, right
Congrats on the new job! I hope you’re making bank!
xo
tofu blended into smoothies? great idea! i too am always looking for ways to keep my protein up, it satisfies me way more than anything else.
I love this list! It answers that eternal-yet-annoying question: But WHERE do you get your protein? Carnivores really need to learn more about this stuff!
This is an awesome post! I really would have never thought to microwave an egg. I’ll have to try it out.
Mmm, checking out those Primal strips I would love to try out the Thai Peanut! Yum.
OK your Jamba Juice impersonation protein shake is too easy to not try. I totally feel different when I don’t get enough protein. It’s so important to keeping so many parts of your mind going. Thanks for the amazing suggestions!
Eating slowly should be part of any weight loss program because our mind needs about 20 minutes to get the signal that we are satisfied; if we eat too fast our stomach will get bloated and we will still feel hungry, obviously this causes overeating and obesity. Google: eating slowly to learn about it; there is lots of information on the web about the advantages of eating slow.