Five Easy Ways to Add Protein to Your Diet

Protein contains amino acids which are essential for building muscles, and maintaining healthy skin, nails and hair. The good thing about amino acids is that our body produces many of them on its own; however, there are essential amino acids that we cannot produce and must obtain from our diet. Adding protein to your diet is easy and best of all, many sources of protein can be stored in your freezer or pantry until you're ready to eat them.

Five Easy Ways to Add Protein to Your Diet - #1 Protein Shakes

Protein Shakes are an easy and quick way to add protein to your diet. Whey protein isolate is the most common type of protein powder available but if you're a vegetarian don't fret, because soy protein powder is available as well. The average scoop of protein powder contains 25 grams of protein and if you add a cup of milk (soy or cow's milk), you will increase your protein intake by at least 9 more grams. Protein powder comes in an array of flavors including vanilla, chocolate, and berry so the possibilities are endless.

Using a blender is best but if you do not have a blender or want to have a protein shake on the go, you can use a plastic mixer that you can shake and drink from. Simply add your dry protein powder, liquid of your choice, and enjoy! To make the protein shake into a more substantial snack or a meal, add extras like a banana or peanut butter.

Tip: Buy unflavored protein powder, add a few sprinkles to your food, and mix well.

Five Easy Ways to Add Protein to Your Diet - #2 Turkey Burgers

Ground lean turkey contains 26 grams of protein per serving (one package divided into four). Turkey burgers are not only delicious but easy to make. Mix with garlic, onions, Tabasco sauce, and ground pepper to add flavor without adding fat. Grill on the BBQ or an indoor grill (e.g. a George Forman Grill).

Five Easy Ways to Add Protein to Your Diet - #3 Cottage Cheese

A serving size of low-fat cottage cheese contains 13 grams of protein. Add berries or serve over melon and you have the perfect afternoon snack.

Five Easy Ways to Add Protein to Your Diet - #4 Beans

Beans are not only inexpensive, but they are also a great way to add fiber to your diet as well as protein. With so many to choose from, the hardest part will be deciding which bean to eat. Try different varieties of beans each time (e.g. garbanzo, soybeans, lima, kidney, and lentils) so you don't get bored.

Five Easy Ways to Add Protein to Your Diet - #5 Fish

Fish is low in calories and contains essential fatty acids which are the building blocks for our bodies. Try different types of fish like haddock, cod, orange roughy, sole and swordfish. On average, 100 grams of fish contains over 18 grams of protein or more. The best way to prepare fish is simply. Add seasonings like Mrs. Dash, squeeze lemon juice on the fish, and either bake, steam, or grill.

*To read more of Bobbi's Leder's articles on Associated Content, click here.