Getting enough protein can be a challenge if you are trying to eat a natural diet or keep your calorie count down. Protein powders are convenient and quick, but they do not agree with everyone, and they can add a substantial number of calories to your daily diet. Fortunately, it is possible to add protein to your diet without adding saturated fats or too many calories, even if you are changing to a more natural -- or even vegetarian -- diet.
Step 1
Eat more fish. Many people raised on a traditional meat-and-potatoes diet forget that fish is more than just tuna in a can. Fresh fish is a lean source of protein, and frozen fish is available to fit any budget. Firm, white-fleshed fish like swordfish is an appropriate choice for people new to fish because it has a very mild flavor, and the texture is close to that of chicken.
Step 2
Learn to love beans and legumes. Beans are a low-calorie and high-fiber source of protein. Soak them in several changes of water to keep the flatulence factor down, and use them to make soups, stews and side dishes. Eat them with rice to make a complete meal.
Step 3
Snack on nuts. Dry-roasted nuts contain protein. Choose the unsalted varieties to keep your sodium levels down. Add them to chicken salad and sprinkle on other salads.
Step 4
Consider soy. Tofu may be an acquired taste, but its adaptable flavor and creamy texture make it incredibly versatile. Add cubed tofu to stir fries, soups and salads.
Tips and Warnings
- Snack on protein bars when candy cravings pop up.
- Do not eat dried beans without cooking them because they will cause digestive problems.
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