A collection of tips for increasing protein intake

This post was written by Sarah Mohrman, RDN, MA, LD, program coordinator, Parkview Heart Institute.

We know that consuming adequate amounts of protein is essential for maintaining a healthy weight, building strength and helping the body function optimally, but many struggle to get enough of the macronutrient. Here, I share some of my go-to strategies for getting in plenty of protein, the healthy way.
 

Introduce snacks

Adding snacks can be a great way to increase protein intake. I typically set the goal of 10-15 grams through snacks. This is beneficial for many reasons, including:   

• It helps maintain muscle mass and support growth/recovery. 
• It prevents piling on large amounts of protein at mealtimes.
• It increases satiety (feeling full) and decreases cravings.
• Snacking can boost metabolism.
   

Snack suggestions 

Cottage cheese (13-19g) 

Cottage cheese can be blended and used to make all kinds of recipes and dips. I like to make this high-protein flatbread: 

• Blend 2 egg whites with 1 cup cottage cheese, ½ teaspoon garlic powder, ½ teaspoon onion powder and ½ teaspoon oregano. 
• Spread on a baking sheet lined with parchment paper. Bake for 35-40 minutes at 350°F.   

As far as brands, my favorite is Good Culture® 2% Milk (5.3 ounces is 120 calories, 3g fat/2g saturated fat, 19g protein). Good Culture has small, soft curds with live and active cultures, no gums, carrageenan, preservatives or added hormones 

With other fat-free cottage cheese brands, ½ cup is typically 80 calories, 0g fat and 13g protein. 
 

Greek yogurt (12-20g) 

Not only does Greek yogurt have protein, it also has bone and muscle supporting minerals like calcium and potassium as well as gut-friendly probiotics. 

When snacking:

Dress up plain yogurt with fruit.
Use plain yogurt as a base for smoothies.
Make a frozen yogurt bark:

• Spread out the plain yogurt and add fresh or dried fruit. Freeze and enjoy.  
• Spread out the plain yogurt and mix with protein powder or powdered peanut butter. Freeze and enjoy.   
• Spread the plain yogurt and top with berries or low-fat granola or high-fiber cereal. Freeze and enjoy.  

Yogurt brands:

• My favorite is Fage® Total 0% (5.3 ounces is 80 calories, 0g fat, 16g protein) 
• Oikos® Triple Zero (5.3 ounces is 90 calories, 0g fat, 15g protein) 
• Oikos® Pro (5.3 ounces is 140 calories, 3g fat/0g saturated fat, 20g protein) 
• Too Good & Co.™ (5.3 ounces is 80 calories, 2g fat/1g saturated fat, 12g protein) 
• Chobani® 20g Protein Zero Added Sugar (6.7 ounces is 140 calories, 3g fat/2g saturated fat, 20g protein) 
• Drinkable yogurt smoothie options: 
  
  o   Chobani® Complete (10 ounces is 170 calories, 2.5g fat/1.5g saturated fat/0g added sugar, 20g protein) 
  o   Oikos® Pro (7 ounces is 140 calories, 1.5g fat/1g saturated fat/0g added sugar, 23g protein) 
  o   Too Good & Co.™ (7 ounces is 70 calories, 2g fat/1g saturated fat/0g added sugar,10g protein (pair with 1 hard-boiled egg, which offers 5g of protein, for a total of 15g total!) 
   

Banana with nut butter and hemp seeds (19.5g)

Banana* – 1g protein
2 tablespoons chunky peanut butter** – 9g
3 tablespoons hemp seeds – 9.5g

This can be a great high-protein pre-workout snack with easy to digest carbohydrates for fuel and energy.  

*Instead of a banana, you could do an apple or toasted whole-grain bread. 
**To save calories, combine 3 tablespoons of peanut butter powder with water (75 calories, 2.25g fat, 9g protein). 
 

 Salmon pouch (15g/2.5oz pouch) 

You can find salmon pounces near the canned tuna and chicken at the grocery store. I like to mix the fish with:

• 1 tablespoon Dijon mustard
• ½ tablespoon Greek plain yogurt

Use it as a dip with raw veggies or whole grain crackers.  
 

Kodiak® Cake chocolate muffins (2 muffins = 14g) 

2 cups Kodiak® Cake Chocolate Pancake and Waffle Mix
1 11-ounce carton Orgain® Chocolate Clean Protein Shake (or chocolate protein shake of choice)

Mix ingredients and bake at 350°F for 12-14 minutes.

Makes 12 muffins

Each muffin (based on Orgain® protein shake) is 85 calories, 1g fat, 0g saturated fat, 2g fiber and 7g protein.  Sprinkle with a few mini chocolate chips if you like. 
 

Kodiak® Cake Lemon Blueberry Mini Muffins (3 mini muffins = 10g protein) 

1 box Kodiak® Cake Lemon Blueberry Muffin Mix
1 11-ounce carton Orgain® Vanilla 30g Protein Shake (or vanilla protein shake of choice)

Mix ingredients and scoop into mini muffin tins. Bake at 350°F for 12-14 minutes.

Makes 30 muffins

Each mini muffin (based on Orgain® shake) is 53 calories, .3g fat, 0g saturated fat, 1g fiber and 3g protein. 
 

Crunchy dry roasted edamame beans (14g) 

This is a portable snack, perfect for road trips and days when you’re on the go. Just 1/3 cup of these high-fiber beans packs 114 calories, 5g fat/0.5 saturated fat, 5g fiber and 14g protein. They come in a variety of flavors, too! 
 

Healthy protein bars (12-17g) 

Protein bars are another great portable snack idea.

• My favorite is Aloha bars, with plant-based ingredients, 220 calories, 11g fiber and 14g protein. 
• RxBar® has few ingredients and no added sugar, 200 calories and 12g protein.
• Bulit® Puff contains collagen, 140 calories and 17g protein. 
   

Protein shakes 

Find a healthy protein powder with clean ingredients that meet your goals. My favorite is Orgain® brand (21-30 grams for 2 scoops).

You can really keep it simple:  

1. Combine the powder with a ½ cup liquid. To keep calories low, you can use water or unsweetened almond milk.
2. Add your protein powder (1–2 scoops).
3. Add fruits and veggies as you wish. Frozen fruit helps add a nice consistency to your smoothie, so you don’t need to add ice. 
4. Add more liquid as needed.  

Here are some other protein shake recipes to try: 

• Thin Mint: ½ cup milk + 1 scoop chocolate protein powder + ½ teaspoon peppermint extract 
• PB Cup: ½ cup milk + 1 scoop chocolate protein powder + 2 tablespoons peanut butter powder 
• Butterfinger: ½ cup milk + 1 scoop chocolate protein powder + 2 tablespoons peanut butter powder + 1 tablespoon sugar-free butterscotch JELL-O® pudding mix 

There are a lot of ready-to-drink options of protein shakes as well if you need something on the go.  Orgain and Fairlife® make good options.
 

Coffeehouse hacks 

If you like to stop into your nearest coffeehouse in the morning, there’s a way to have your favorites, without the guilt.

Bring your ready-to-drink chocolate protein shake. Order a medium iced americano with 1 (or 2) pumps of peppermint, but ask it be put in a large cup (or ask for a large cup on the side). When you get your coffee, pour your chocolate protein shake into your large cup with your coffee and now you have a 20-30g protein peppermint iced mocha! 

I also prefer to use ultra filtered milk, which has 13g of protein per cup vs. 8g, as well as more calcium and less sugar.  
 

Breakfast

Aim for 30g of protein in that first meal of the day. Here are some ideas to inspire a healthy breakfast that hits the mark:   

• Fage® 0% yogurt + 1 scoop chocolate protein powder + 1 tablespoon PB powder + 1/4-1/2 cup water. Stir to desired consistency. Add in ½ cup fresh blueberries and top with low-sugar granola, Kashi GO® Peanut Butter Crunch cereal or chopped nuts.
   
• Scramble 3 egg whites in a skillet with veggies. When just about finished cooking, throw in ½ cup of Good Culture® 2% cottage cheese and toss around until warm.
   
• Egg burrito bowl – Scramble 3 egg whites and mix together with 2-3 ounces leftover 93/7 ground turkey seasoned with sage, fennel seed and crushed red pepper. Wrap into a low-carb or high-fiber tortilla.
   
• 2 Kodiak® Cake Protein Blueberry Power Waffles (12g) topped with ½ cup Chobani® Zero Strawberry Cheesecake Greek yogurt and blueberries.
   
• Heat a small skillet and add 3/4 cup frozen blueberries. Top with ½ cup cottage cheese and then throw in 3 tablespoons reconstituted peanut butter powder.
   
• 1 slice whole grain toast with ½ small avocado, 2 egg whites and 1 cup ultra filtered milk.
   

Lunch and dinner

The goal for both lunch and dinner is 30g of protein per meal. Try some of these options to get what you need:

• When choosing pastas, look for Barilla® Protein+ pasta (in yellow box). If adding meat, opt for something healthier. Instead of sausage or beef, use 93% or 97% lean ground turkey or chicken in your dishes. 
   
• Always aim for 4 ounces of lean protein (28g protein) per meal, such as 93%+ ground turkey, chicken breast, fish, etc.
   
• Add garbanzo beans or edamame to your chicken lettuce salad at lunch.
   
• Don’t forget about plant proteins! Tempeh and tofu pack a similar protein content per serving as meat. Experiment with tempeh by crumbling it for tacos or slice it up into a stir-fry! 
   
• Use quinoa as the base in grain bowls for extra protein. Top with salmon, tofu, tempeh, chicken, beans and/or edamame, and sprinkle nuts or hemp seeds on top. 
   
• Enjoy a cup of lentil soup for extra protein before dinner. 
   
• Combine lentils, black or pinto beans with extra lean ground turkey for a plant-based protein punch and season with cumin, chili powder, garlic powder and oregano for taco filling.
   
• Use nonfat Greek yogurt as the base to dips and sauces, such as veggie dips, toppings for fish tacos blended with adobo peppers, aioli sauces, tzatziki sauces and more! 
   

Want more inspiration? Visit our Nutrition & Recipes section on the Parkview Dashboard.