Protein is a nutrient vital to building muscle tissue and a strong immune system in the body. Found in a variety of sources, protein should be consumed at a rate of 0.4 grams per pound of body weight. This translates into an estimated 10 to 15 percent of total calories consumed throughout the course of the day. While protein sources generally consist of animal-based sources, there are several plant-based options that provide protein for those who do not consume animal products.
Step 1
Add complete proteins to your diet. These foods contain all the complete amino acids necessary for the body. Such foods include red meat, chicken, fish, eggs, lamb or other animal sources. Begin by adding these selections to a salad, paired with vegetables or added to whole-wheat pasta.
Step 2
Add an egg or egg whites to your morning breakfast meal. You can also hard boil eggs for pairing with salads or as a midday snack.
Step 3
Add red meat or soy meat replacement products to your soups.
Step 4
Blend soy or whey protein powders as protein shakes to supplement your daily protein intake as a snack between meals or to be consumed before a meal. You can also add this protein powder to your cereal, oatmeal or yogurt.
Step 5
Eat a handful of nuts, such as walnuts, almonds, pecans or hazelnuts, as a snack. Seeds, such as sunflower seeds, offer similar benefits.
Step 6
Add chicken, steak, tofu or tempeh to stir fry meals to boost the protein content.
Step 7
Pair a protein dish with other protein sources, such as peas, beans or lentils. These sources also are a good source of fiber.
Step 8
Snack on cottage cheese and fruit or peanut butter with crackers or apples.
Tips and Warnings
- Vegetarian substitutes, such as soy hot dogs, black bean burgers or soy cheese often are good protein sources for vegetarians looking to incorporate protein into their diets.
Things You'll Need
- Protein powders
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