Packing in the protein

Countless evidence supports eating a diet high in protein can help with losing body fat and weight management.

WEEK 5 Goal
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Our goal for this week will be to get back on track with logging and to work towards reaching our protein goals. If you find that hitting your protein intake is a challenge, try to incorporate some of the following tips listed below. 

5 Easy tips to increase your Protein intake

1. Add a protein shake

​Protein powders make it easy to create a healthy, high protein shake. There are several types on the market, including whey, soy, egg, and pea protein.

Whey Protein Shake

• 8 ounces (225 grams) of water or  unsweetened milk alternative
• 1 scoop (28 grams) of whey powder
• 1 cup (150 grams) of fresh berries
• stevia or another healthy sweetener, if desired
• 1/2 cup (70 grams) of crushed ice​

Combine all ingredients in a blender and process until smooth.

2. Include high protein at every meal

Several researchers recommend consuming a minimum of 20–30 grams of protein at each meal.

Select foods from this list of high protein foods to make sure you meet your needs at every meal.

3. Snack on edamame

Soybeans have more protein than other legumes and are popular among vegetarians and vegans.

One cup (155 grams) of edamame has almost 19 grams of protein and about 188 calories. 

Edamame can be purchased fresh or frozen and makes a great snack. 

4. Eat canned fish

Canned fish is a fantastic way to boost your protein intake. It requires no refrigeration, so it’s wonderful for travel. It can also be enjoyed as a snack or with a meal.

A 3.5-ounce (100-gram) serving of canned fish contains about 19 grams of protein and just 90 calories.

5. Eat Greek yogurt

Greek yogurt is a versatile, high protein food. It’s made by removing whey and other liquids to produce a richer, creamier yogurt that’s higher in protein.

A 7-ounce (240-gram) serving provides 17–20 grams of protein, depending on the specific brand. This is about twice the amount in traditional yogurt.

Greek yogurt has a tangy flavor that goes well with berries or chopped fruit. It can also be used as a substitute for sour cream in dips, sauces, and other recipes.