Whenever I am asked about my top tips for burning fat and losing weight, one of the first pieces of advice I offer is to eat more protein. Consuming enough protein is key to curbing cravings, building muscle (along with strength training), balancing blood sugar and becoming more metabolically fit. I recommend 25-30g of protein per meal, or about 1g per lb of body weight, which can feel challenging when you’re first getting used to it.
Here are 5 ways to add more protein to your diet…
Starting your day with a protein based breakfast is one of the best ways to ensure stable blood sugar levels throughout the day as well as minimize sugar cravings and increase energy levels. Instead of a bowl of sugary cereal, buttered toast or sweetened oatmeal, opt for meals like eggs and smoked salmon, a protein smoothie, a greek yoghurt bowl with hemp seeds or even leftovers from the night before. Anything goes when it comes to breakfast food (as long as protein is the focus).
If you struggle to eat enough protein in the morning or throughout the day, try eating larger portions of protein at lunch and dinner. It is so easy to forget about proper fuel when we are busy and distracted by work, but eating a fluffy sandwich or salad without added protein is a missed opportunity to up your intake. Instead of a sandwich with just a few slices of turkey, swap out a slice of bread for even more turkey. Instead of just a handful of nuts on your salad, try adding a can of salmon too. And at dinner, go for 2 chicken breasts instead of just 1 in place of extra pasta or rice. You will be amazed at how much more energy you have throughout the day!
Instead of adding a scoop of white rice to your plate which, aside from tasting good, does not offer much nutritional value, try adding a plant based protein option instead. Some of my favorites include quinoa, buckwheat and lentils as these provide the similar comfort of a starchy carb but with much more protein and even fiber to help you feel fuller for longer.
When we are in a rush or on-the-go, it is easy to reach for a granola bar or even handful of candy to refuel, however snack time is the perfect way to add even more protein into your day. I always make sure to have prepped hard boiled eggs in the fridge for an easy snack along with deli meat. When I’m traveling or running errands, I like to keep jerky and meat sticks with me or a couple of my favorite protein bars from Epic.
Get creative with adding protein to your meal! I love to sprinkle hemp seeds on my smoothies, yoghurt bowls and even salads for an extra few grams. Using bacon as “croutons” on soups and salads is another great way to add more protein while cutting on refined carbohydrates and adding even more delicious flavor to a dish. And when in doubt, add protein powder to smoothies, yoghurt bowls and baked goods. I love Equip Foods protein, which you can get a discount on using the code JENNIFERH at checkout.