How many of you are currently undergoing lifestyle changes that require a degree of behavioural changes? Whether you’re trying to prioritize sleep, get more exercise or adopt healthier eating habits, a period of adjustment is always required.

One such change we’ve been hearing about lately is how to increase our daily protein intake. As we age, it is no secret that our bodies start to lose bone density and muscle mass, and adding more protein to our diet is a means of slowing this process down. Furthermore, and when paired with other healthy lifestyle habits, such as adequate exercise, sleep and water intake, increased protein is also known to improve various health-related problems associated with age, such as: type 2 diabetes, heart disease, fatty liver and weight gain.

Though many of us may think we are consuming enough, the fact is our bodies require significantly more than we are used to consuming. Typically, the average guideline requires a daily intake of at least 45g of protein for women and 55g for men. This number however, increases significantly when faced with lifelong goals, such as weight loss and enhanced muscle growth, in which case, the rule-of-thumb typically requires a daily intake of 1.6g – 2.2g per kg of your actual weight. So, the first thing to do, depending on your long-term goals is to determine what your daily intake should be. If it helps, maybe consult a dietitian or nutritionist to start.

Next step, how to start and how to remain consistent. Keep reading for guidelines on how to hit your daily protein goals:

7 Easy Ways to Increase your Daily Protein Intake

1. An obvious solution, protein shakes! Though these aren’t for everyone, they are a fast and easy way to get in large amounts of your daily requirements. Just be sure to read the ingredients’ label to ensure they don’t contain too many preservatives and if you find that your stomach is sensitive to whey protein, simply opt for a vegan brand.
2. Another easy alternative is protein bars; but once again, be sure to choose a brand that isn’t packed full of artificial ingredients. Think along the lines of the fewer the ingredients, the better it is. Also, choose brands that contain ingredients you understand and ideally, do not have any added sugar.
3. Include a high protein food in every meal; try aiming for at least 30g of protein per meal, as they are more satiating. Food items high in protein include poultry, red meat, fish (fresh or canned), eggs, legumes, tofu, Greek yogurt and cottage cheese.
4. If you find that you are still falling short, try topping your meals with ingredients such as almonds, pumpkin seeds, flaxseeds, hemp seeds, edamame and so on. These ingredients are high in protein and some of them can also be added to your morning smoothie.
5. Eat the protein first; particularly before you consume anything starchy. This ensures that you get the most out of your protein, which will keep you satiated and prevent overeating throughout the day. This method has been known to keep your glucose levels from rising too high after a meal, thereby providing you with more energy throughout the day, and you’re unlikely to experience any ‘crash’ that many of us are privy to soon after finishing a meal.
6. Opt for high protein snacks such as nuts, yogurt, cheese, peanut butter, or any nut butter for that matter. If you find yourself feeling hungry in between meals, it always helps to make sure your snacks are also high in protein as well as healthy fats; helping you reach your protein goals as well as ensuring you remain fuller for longer, while also keeping your glucose levels down.
7. Start weighing your food; though this may not appeal to many of you, we promise that in time it will start to become second nature. This step is particularly important for those of you with goals to hit. In which case, it would be helpful to learn about the protein content of certain food items per 100g, cup or tablespoon and count accordingly. Keep a journal if it helps. Trust us, and invest in that scale!

There you have it, some tips to get you started on your protein journey. Be sure however to always stick to a balanced diet by pairing your proteins with an adequate amount of fibre, healthy fats, vitamins and minerals. If you have any tips you’d like to share, please do so in the comments!

Check out yufeed recipes for some deliciously healthy, protein-packed recipes!