Since it is involved in so many vital bodily processes, such as immune system function, muscle growth and repair, hormone regulation, and weight control, protein is frequently referred to as the “king of nutrients.”
Making sure you are getting enough protein is crucial whether you are an athlete trying to improve performance, a fitness enthusiast trying to gain muscle, or just someone attempting to improve your general health. Indian cuisine tends to be high in carbohydrates, so it is critical to include enough high-quality protein in each meal to balance it out.
Thankfully, there are a number of hassle-free, simple methods for increasing your protein intake. How much protein is necessary? Protein should make up anything from 10 to 35 percent of your total calories.
That means that 200–700 calories, or 50–175 grams, of protein, will meet your needs if you require 2,000 calories. For every kilogram of body weight, an adult requires 0.8 grams of protein.
Start Your Day with Protein
Since breakfast determines how the rest of your day will go, why not start it right with a high-protein meal? A few things to think about are eggs, yogurt, cottage cheese, soy products, and pea protein. Protein paste or powder combined with fruits, vegetables, and a liquid base (almond milk or milk) can be quickly combined to make a smoothie.
Snack Wisely
To stay full and content in between meals, choose protein-rich snacks rather than ones that are high in sugar or carbohydrates. Almonds, peanuts, and pumpkin seeds are a few examples of nuts and seeds that are easy to carry and provide protein. Other options include hard-boiled eggs, protein bars, sprouts, and yogurt flavored with berries.
Add Protein to Every Meal
Develop the practice of adding some form of protein to each and every meal. Aim to have meals high in protein, such as fish, poultry, tofu, beans, lentils, soy products, or peas, to cover at least 25% of your plate. This guarantees that you get a balanced diet all day long in addition to helping you consume more protein.
Select Legumes and Grains with High Protein
When choosing grains and legumes, choose the higher-protein types. Quinoa, amaranth, buckwheat, and wild rice are great substitutes for typical grains like pasta or white rice. Legumes that are high in protein include edamame, black beans, chickpeas, and lentils.
Embrace Protein Supplements
Although your main priority should always be whole food sources, using protein supplements can be a handy way to increase your intake, particularly on hectic days or when you are on the road. Popular options for adding protein to shakes, smoothies, and baked goods include whey, casein, and plant-based powders. However, it is best to plan your intake after consulting a nutritionist and reviewing your health parameters.
Cook in Bulk
To make sure you always have options high in protein on hand, set aside some time during the week to prepare your meals. Make big batches of chicken, beef, tofu, or plant-based proteins so you can freeze them and use them in different dishes all week long. Even on busy days, it is easier to put together quick and nourishing meals when you have pre-cooked protein on hand.
Get Creative with Recipes
To make your meals more interesting and delectable, try out various recipes and cooking techniques. Consider marinating meats before baking or grilling them, or add protein-dense items, such as yogurt or cottage cheese, to pancake, muffin, or savory sauce dishes.
Do not Forget About Dairy
Dairy products, such as cheese, yogurt, and milk, are high in protein and a good source of calcium and vitamin D. To get the most protein with the fewest calories, choose low-fat or yogurt types.
