Easy ways to have more protein

The following are my quick tips to boost your daily protein consumption, helping you to burn fat and improve your strength, while speeding recovery time.

Eat Indian dal with every major meal

Lentils are an excellent source of protein. Half cup of lentils will provide about 10 grams of protein. When it comes to protein, it’s not just the total amount you take in everyday that matters. Getting enough at each meal is also important. Every major meal should be based on protein, whereby you consume at least 20 grams of protein.

Have a protein shake for breakfast

There are several types of protein powders available in the market, including whey, soy, egg and pea protein. One scoop of whey powder provides about 20 to 25 grams of protein, on average. To boost the protein content even more, you can add peanut butter, almonds, flaxseeds or chia seeds.

Get creative with egg whites

Eggs are like mini vitamin pills that are so versatile, cheap, easy to prepare and jam-packed with protein. There are countless ideas for healthy omelettes and egg white scramble that are popular with smart dieters. Egg whites have little flavour so you can add them to almost anything without changing the taste.

Get creative with protein powders

It’s time to go beyond only using your protein powders for post-workout shakes. You can add flavourless protein powders into things like brownies, mode-made protein bars, oatmeal and mashed potatoes.

Replace grains with quinoa

Quinoa is considered a complete protein because it contains all the essential amino acids we need. The seed (most people think it’s a grain) is packed with about eight grams of protein per cup. Swap quinoa for rice or pasta, or, add it to soups, salads or even pancakes for extra nutritional value.

Make oatmeal

Make a 1/2 cup of uncooked oats (five grams of protein) with 1/2 cup water and 1/2 cup low-fat milk (four grams of protein).

Make protein pancakes

Make a healthier version of pancakes with oat flour, egg whites, and protein powder.

Add lentils to your soup

Making a soup? Add lentils. Lentils can increase the protein in your soups and completely fill you up with very little effort.

Add peas to your meals

One cup of peas contains eight grams of protein. You can add them to subji, soups, salads, hummus or main dishes for an added vegetable-based protein boost.

Pair fruits with low-fat cheese

If you are going to enjoy an apple for a snack, pair it with a slice of low-fat Swiss cheese. One ounce delivers about eight grams of healthy protein for only 50 calories and one gram of fat.

Double up on fish and chicken

Meat contains significant amounts of high-quality protein that are efficiently used by your body because they contain all of the essential amino acids. Hundred grams of chicken, meat or fish usually provides 20 to 30 grams of protein.

Eat handful of nuts

Nuts are a good source of protein. You can eat a few of your favourite nuts like almonds or walnuts. Just make sure to count out your servings so you don’t get into a high-calorie habit of handful after handful of nut varieties.

Snack on Greek yogurt

One serving contains roughly 18 grams, much more than plain yogurt. Greek yogurt also tastes especially fantastic with chia seeds — another great source of protein.

Sip on BCAAs supplement

The Branched-Chain Amino Acids (BCAAs)­ leucine, isoleucine, and valine are major constituents of animal proteins like chicken and whey — and play significant roles in muscle protein synthesis.

Bottom line

Plan your protein first, then build a meal around it. Make protein the VIP of your dish!

— ACE certified weight management specialist