The following are ways to increase protein in your diet:
Lean Meats: Incorporate lean meats like chicken breast, turkey, lean cuts of beef, and pork into your meals. These are high in protein and relatively low in fat.
Fish and Seafood: Fish like salmon, tuna, and cod are rich in protein and also provide healthy omega-3 fatty acids.
Eggs: Eggs are a versatile source of protein. You can have them boiled, scrambled, poached, or as an omelette.
Greek Yogurt: Greek yogurt contains more protein than regular yogurt and can be enjoyed on its own or used in smoothies, parfaits, or as a creamy topping.
Cottage Cheese: Cottage cheese is another dairy option packed with protein. You can eat it as a snack or add it to salads and dishes.
Tofu and Tempeh: These plant-based options are excellent sources of protein for vegetarians and vegans. They can be used in various dishes, from stir-fries to sandwiches.
Legumes: Beans, lentils, chickpeas, and other legumes are rich in both protein and fiber. They can be added to soups, stews, salads, and even used to make veggie burgers.
Nuts and Seeds: Almonds, peanuts, chia seeds, and pumpkin seeds are protein-packed snacks that can be enjoyed on their own or added to oatmeal, yogurt, or salads.
Quinoa: Quinoa is a complete protein source and can be used as a base for salads, bowls, or a side dish.
Protein Supplements: If you struggle to get enough protein from whole foods, consider protein supplements like whey protein, pea protein, or soy protein. These can be added to smoothies or used to make protein-rich snacks.
Lean Deli Meats: Opt for lean deli meats like turkey or chicken breast for sandwiches and wraps.
Protein Bars: Look for protein bars with minimal added sugars and a good protein-to-calorie ratio for a convenient on-the-go snack.
Seitan: Seitan, also known as wheat gluten, is a high-protein meat substitute often used in vegetarian and vegan dishes.
Edamame: These young soybeans can be enjoyed as a snack or added to salads for an extra protein boost.
Milk Alternatives: Some plant-based milk alternatives, such as almond milk or soy milk, are fortified with extra protein. Check the labels when selecting these products.
Remember to balance your protein intake with a variety of other nutrients, and consult with an Optimal T Clinic professional or dietitian if you have specific dietary goals or restrictions.