Protein is a dietary macronutrient that humans need to eat in fairly large quantities every day. Northwestern University reports that protein provides the body with essential amino acids that allow many different functions such as metabolism to occur. Protein also gives us energy and strengthens our muscles. According to the Harvard School of Public Health, adults need about 0.8 g of protein per kilogram of body weight each day, which is about 58 g of protein daily for a 160-lb. adult. If you think you aren't getting enough protein in your diet, it's very important to change the way you eat so that your protein intake improves.
Step 1
Eat meat at least once every day, unless you are a vegetarian. Northwestern University explains that proteins from animal sources such as chicken, turkey, fish and beef are generally more useful than plant-based protein sources in the sense that only animal proteins contain all of the essential amino acids that the human body cannot make on its own. Don't overdo it on the meat, however, because meat has saturated fat. Instead, eat a lean meat once or twice per day.
Step 2
Add new foods like soy products, tofu and seitan to your diet. Even if you're not a vegetarian, adding plant-based meat alternatives to your diet is a great way to increase your protein intake without increasing your intake of saturated fat or cholesterol. Protein-rich tofu is made from soybeans. Though tofu naturally has no taste, it assumes the taste of whatever marinades and spices it's cooked with. There are also many soy-based meat alternatives, such as faux "chicken," which are made from soybeans. Seitan contains wheat gluten, which is the protein-rich portion of wheat. The Harvard School of Public Health recommends eating tofu or other soy-based foods two to four times per week.
Step 3
Try making your own protein shakes to refuel after a workout or when you're on the go. You can make a protein shake using ingredients like milk or soy milk, fruit and peanut butter or yogurt. For added convenience, try a protein powder from a sports nutrition store. Protein powders are usually made from whey or casein, which both come from dairy, or from soy. You can mix a protein powder with water or milk anytime you need to get a protein boost.
Step 4
Add more toppings to your foods to increase your protein intake. You can add peanut butter to bagels and toast, cheese to sandwiches and beans to your salads. Northwestern University states that 1 ounce of American cheese has 7 g of protein, while half a cup of black beans contains about the same amount of protein.
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