Achieving your daily protein goal is essential for muscle repair, immune function, and overall health. But let’s be real, hitting your protein goal can be hard. This guide provides practical strategies to seamlessly incorporate sufficient protein into your daily routine.
How much protein do I need per day?
Protein requirements vary based on factors such as age, sex, weight, and activity level. You can google protein intake calculators that make it way easier to calculate your recommended daily protein intake based on your individual needs. However to grow muscle, you should aim to eat around 1.6 – 2.2 grams of protein per kilo of body weight everyday.
Why is it hard to hit your protein goal?
Several challenges can impede meeting daily protein targets, including:
- Lack of Planning: Without meal planning, protein-rich foods may be underrepresented in your diet.
- Dietary Restrictions: Vegetarian or vegan diets might limit traditional protein sources, necessitating alternative options.
- Busy Lifestyles: Hectic schedules can lead to reliance on convenience foods, which often lack adequate protein.
What are the easiest ways to get more protein daily?
Incorporating protein into your diet can be simplified with the following strategies:
- Prioritise Protein at Each Meal: Ensure every meal includes a significant protein source.
- Prepare Protein-Rich Snacks: Keep convenient, high-protein snacks accessible for quick consumption.
- Utilise Protein Supplements: When necessary, incorporate protein powders or bars to boost intake.
5 Real-Life Hacks and Tricks to Easily Hit Your Protein Everyday
1. Build Every Meal Around a High Protein Source
Building your meals around a high protein source ensures consistent intake. Aim for a protein source that will give you at least 20 grams of protein per serve. Personally, this really just looks like my choice of meat for the meal. I usually have around 150 grams of meat every meal.
This approach not only simplifies meal planning but also promotes balanced nutrition. I’ve found myself naturally eating a lot healthier since focusing on one main source of protein per meal.
2. Meal Prep High Protein Staples
Preparing batches of high protein staples, like seasoned mince or pulled pork ensures you always have nutritious options readily available.
I just keep a container of meal prepped meat in the fridge, which is great to add extra protein to meals or snacks. Honestly, I even just find myself snacking on it throughout the day on its own.
3. Invest in a Ninja Creami to Make High Protein Ice-Cream
I know you’ve heard enough about the Ninja Creami, but they seriously are that good. I got mine as a birthday present last year and probably got my money’s worth within the first month.
And you really don’t need all of the ingredients you see online. My base recipe is just milk and a scoop of vanilla protein powder, which alone can give you more than 30 grams of protein.
4. Keep Quick Protein Snacks on Hand
Snacking is an excellent opportunity to boost your protein intake. Stock up on convenient, high-protein options like:
- Beef Jerky: Portable and long-lasting.
- Deli Meat: Twiggy sticks or ham.
- Cheese Sticks: Simple and satisfying.
These snacks are perfect for curbing hunger between meals while contributing to your protein goals.
5. Eat More Edamame
Edamame is a nutrient-dense vegetable rich in protein. And honestly, I really don’t think it is popular enough in Australia. 100 grams of edamame can give you about 11 grams of protein, which is pretty impressive for a vegetable. They’re also high in fiber, vitamins, and minerals, making them an excellent addition to your diet. Enjoy them steamed and lightly salted, or add them to salads and stir-fries for an extra protein boost.
I love eating them straight from the pod, because I feel like this flavours them a little. Just make sure not to eat the pod, and stick to the edamame bean itself on the inside.
Honestly, it took me months of trying to hit my protein goal before I really got into the flow of things. But these protein hacks that I’ve learnt on the way really made it much more achievable for me. By implementing these real-life hacks, you can effortlessly meet your protein goals, supporting overall health and well-being. Let me know if you have any tips to help us all get better at hitting our health and fitness goals.
