Kara Konst B.S.
For most people, consuming enough protein is not a problem. According to the USDA, Americans on average consume more than the recommended amount of protein. However, for those who are picky eaters, are suffering of loss of appetite or have certain health conditions, meeting their daily protein needs may be difficult. Fortunately, there are some easy ways to sneak extra protein in your foods.
Adding protein to food makes it more nutritious. Protein can help build muscle, is great for skin health and even bolsters the immune system. Here are some easy ways for increasing the protein in some of your favorite meals!
- Pasta sauces. You can add flavorless protein powders to any of your pasta sauces to increase protein content without altering the taste profile of the dish. Look to add protein powder slowly while stirring the sauce on low heat to avoid deamination within the powder.
- Salad Dressing. You can add flavorless protein powder to your favorite salad dressing. Make sure to mix the salad dressing and protein powder thoroughly before adding to salad or dipping vegetables.
- Soups. Add a flavorless protein powder to tonight’s soup for an extra boost of protein. For best results, add protein powder after cooking the soup.
- Beverages. Ready-to-drink protein beverages are becoming fairly common within the beverage industry. You can also increase the protein content of some of your favorite daily beverages including juice, tea, hot chocolate and coffee by mixing protein powder with them.
- Cereal. Have a bowl of your favorite cereal with milk and protein powder. Use flavored or unflavored protein powder and mix with milk thoroughly before pouring on cereal.
- Pancakes. Get creative while making pancakes by mixing your favorite protein powder flavor into the batter. Add some blueberries, chocolate chips, bananas, cinnamon or even peanut butter for added taste.
- Eggs. Eggs are a great source of protein and there are a variety of ways you can prepare and use them.
- Greek yogurt. You can eat Greek yogurt by itself, with fruit and granola or use it in your recipes. For example, you can put Greek yogurt on a bean burrito, add it on top of chili, incorporate it with a baked potato, or even make alfredo sauce and salad dressings with it.
- Beans. Beans are a great source of fiber and protein. However, beans are not a complete protein source (meaning they are missing at least one essential amino acid within their profile). Therefore, it is important that you pair beans with corn, rice, pasta, or bread to ensure you’re receiving all the protein you need!