High protein diets come with a plethora of benefits. Unfortunately, most people are missing out because they don’t even come close to achieving their optimal protein intake. The good news is there are sneaky ways to ingest more protein without changing much about your overall diet. Keep reading if you want to learn how to proteinify the things you currently eat. You’ll be a lean, protein machine in no time!
Start With Your Coffee
Coffee is one of the most popular beverages in the world. Around 66% of New Zealanders drink it on a regular basis. The vast majority of us have at least one, if not more, per day. If you love a daily coffee and also want to increase your protein intake, try switching up your beverage! One delicious option would be a protein iced latte. All you need is ice, espresso, protein powder and milk. Get a tall glass, fill it with ice and pour a shot of espresso on top. Then shake up a scoop of protein powder with 250ml of milk. Higher protein milk options include full cream and trim but you could also use almond, oat or coconut. Pour your protein shake into the espresso cup and voila. You have a tasty beverage that will make you feel alert and get you 25 grams of protein closer to your goal. This recipe works with any flavour of protein but we think creamy mocha whey is especially tasty. For those who prefer blended options, chuck all of these ingredients in your Nutribullet and enjoy it as a frappe instead. Give this a go and you’ll never need to go out again.
Try Some Protein Oats
Why eat boring old porridge when you can have protein oats instead? They taste the same but the nutritional benefits vary. NZProtein proats come in convenient sachets you can take on the go. They contain over 22 grams of protein per serving and only 244 calories. Regardless of whether you’re trying to lose fat or put on some size, proats are an excellent breakfast option. They are low in sugar and can be topped with anything your heart desires. We recommend adding a bit of fruit, low calorie sauce and sugar free chocolate chips. Getting in a decent amount of protein early in the day means you will be feeling full, energised and won’t succumb to an afternoon crash.
Heard Of Peanut Butter Powder?
Despite what you might have been told, peanut butter on its own is not a great source of protein. 190 calories worth of standard peanut butter contains only eight grams of protein and 16 grams of fat. Yes it’s delicious but you can get that same nutty taste from powdered peanut butter for much less calories. Powdered PB is equally as yum but comes with much more protein. It has 48.8 grams of protein per 100 grams and the ingredients are 100% ground peanuts. Just add water to the powder and stir until it comes out the consistency you desire. It can be made drizzly and poured over pancakes. Alternatively you can keep it thick and spread it on toast or rice cakes. The options are truly endless when it comes to powdered peanut butter. Some people use it as a dip for veggies while others make satay flavoured stir fries. If you come up with any creative ideas, be sure to let us know.
Sprinkle The Nutritional Yeast
If you love the taste of cheese, nutritional yeast is a product you can’t go past. It doesn’t matter if you’re vegan, dairy free or lactose intolerant, anyone can enjoy a bit of nooch. Two tablespoons of this stuff will set you back a mere 50 calories and get you an impressive eight grams of protein. A little bit also goes a long way. Try sprinkling these golden flakes on salads, soups, meats and pasta. The addition of a nutty cheese flavour will take your dish to the next level. Nutritional yeast is also rich in nutrients like zinc and B12 which is why vegans rave about it so much. Start seasoning every meal with this and your protein intake will be through the roof in no time.
Swap Those Snacks
Snacks are one of life’s greatest pleasures but they’re even better when they come with nutritional benefits. Lucky for you, NZProtein offers a massive variety of easy protein treats. Don’t let your sweet tooth get in the way of achieving your health and fitness goals. Try some protein chocolate or microwave yourself a mug cake. If you haven’t yet experienced Nzprotein marshmallows, you truly have not lived. These fluffy little clouds taste so heavenly, you won’t realise they are good for you. Anyone who tells you they don’t enjoy high protein snacks just haven’t found the right ones yet. Some other decent options include pork crackle, yoghurt, jerky and tuna. Choosing high protein snacks instead of chips and lollies means you are more likely to feel satiated and less inclined to go overboard with your calorie intake. Swap out some snacks and you’ll be nailing your protein goal every single day.
Protein Coated Fruit
One more way to get your protein intake up is to add some powder over your fruit. It’s pretty normal to sprinkle icing sugar over your strawberries, especially in the summer. So why not try this with protein powder instead? The moisture from the fruit results in the protein powder being absorbed nicely. Just make sure you don’t go overboard and use too much. This little snack is the perfect thing to have after a workout because it’s a sweet balance of protein, carbs and fibre. We think it works best with juicy frozen strawberries but you could try this with any fruit that takes your fancy. Add a sprinkle of protein to your next fruit salad and see what you think. We bet you’ll be hooked.
Conclusion
Achieving your optimal protein intake is vital if you want to build muscle, maintain a healthy body weight and feel better in general. Getting enough of it in your diet doesn’t have to be a Sisyphean task. A few sneaky swaps here and there will do the trick. You just have to make it a habit. Try some of the high protein concoctions described above and let us know what you think.
Written by Lauren Carruthers