1. Get a Good Mix of Food
On an average day, you probably already consume about 50 percent more protein then you need in one day. However, not all of these are complete proteins, which contain all 22 essential amino acids. To get complete proteins, you should eat well-balanced meals that contain meat or tofu, vegetables and dairy. For a high protein diet, you want to continue to eat a variety of foods, except you should try to cut out processed carbohydrates and add more protein. Rather than consuming large amounts of red meat, consider adding tofu, tempeh, seitan and other soy-based products. Turkey, pork and chicken breast are also lean options.
2. Add Protein Supplements
The tastiest way to create a high protein diet may be by enjoying a steak for dinner or a tofu scramble for brunch, but for some supplements may be needed to round out your diet. When training, you can replace one or two meals a day with supplements. To save money and time, you can buy protein powder in bulk and simply mix it with water. This allows you to add the needed protein to your diet when there just isn't time to eat five or six meals a day. Supplements also let you control your intake of saturated fat.
3. Create High Protein Vegetarian Meals
Moderate amounts of soy add plenty of protein to vegetarian diets. You should start with about 1/2 cup of tofu per meal and add it more slowly. Choose low-fat brands so you do not put on extra pounds. Soy supplements are also available that contain no animal byproducts. As with whey and casein supplements, you'll find bars and powders at your local health store. Try to avoid breaded meat substitutes and highly processed faux meat, which can be full of chemicals and flavor, but low in actual nutritional benefit. While you can find plenty of vegetarian meal replacement options, nutritional yeast is high in protein and can be added to just about any food. It actually enhances the flavor and adds a bit of color. You'll also get other essential vitamins that are missing from many vegetarian diets. Try this yeast sprinkled over popcorn or added to soup. For vegetarians, you may need a combination of soy, protein supplements and nutritional yeast to create a truly high protein diet.
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