15 Ideas for Patients Struggling With Protein Intake

15 Ideas for Patients Struggling With Protein Intake

Getting enough protein in every meal is essential for achieving health and fitness goals. However, it can be challenging to meet protein needs if you get full quickly, don’t know what to eat, don’t feel hungry, or have picky eating habits.

The good news is, there are simple ways to add more protein to your meals and snacks!

Discover 15 creative and easy ways to increase protein intake below.

1. The Magic of Nutritional Yeast

Nutritional yeast is often used to season various plant-based dishes thanks to its cheesy and nutty flavor. Not only does it add a delicious flavor, but it's also a good source of vitamin B12.

2 Tbsp. nutritional yeast = 50 calories, 8 grams of protein, 1 gram of fat

Explore the versatility of nutritional yeast by sprinkling it on popcorn, pasta, or roasted vegetables. Not only will you enjoy a cheesy kick, but you’ll also give your meal a protein boost.

2. Desserts With Unjury® Protein: Ice Cream, Slushies, and More

Desserts are usually classified as sugary, unhealthy treats for special occasions, but what if you can recreate your favorite desserts to bring more nutritional value to your diet?

Try some of these easy recipe creations:

- Create a protein slushie by mixing 1 scoop of your favorite Unjury Soda Protein Powder flavor into 8 oz. of water and pour over shaved ice

- Create a protein popsicle with Unjury protein, pudding mix, and your choice of liquid poured into popsicle molds, and freeze

- Create protein ice cream using your favorite Unjury protein flavor, sugar-free pudding, and unsweetened almond milk in a Ninja® Creami®

3. Powdered Milk Added to Recipes

Boost your recipes effortlessly with powdered milk for an extra protein punch! Mix it into water, cow’s milk, plant milk, oatmeal, casseroles, meatloaf, breads, muffins, sauces, cream soups, mashed potatoes, puddings, and more. It's a simple and versatile way to add nutrition to your favorite dishes.

3 Tbsp. powdered milk = 8 grams of protein

Bonus tip: Choose whole powdered milk for a calorie boost or opt for nonfat powdered milk if you're looking to keep your calorie intake low.

4. Silken Tofu in Desserts and More

When we think of tofu, stir-fry and savory dishes usually come to mind. Yet, there's a hidden gem—Silken tofu. Its soft, silky texture provides a creamy delight, making it a go-to dairy alternative in desserts, smoothies, sauces, and dressings. Explore the sweeter side of tofu!

5. Hummus With Unjury Protein Powder

While hummus is a great plant-based source of protein and fiber, it's important to note that when enjoyed as a snack, it doesn't provide a significant amount of protein. A 2.5 oz. single-serving snack cup of hummus provides 180 calories and 4 grams of protein.

Enhance the protein in your favorite snack by adding half a scoop of Unjury Unflavored Protein Powder. This simple trick elevates the protein content to 14 grams per snack cup, and the best part is, you won't even taste the added protein!

6. A Nutrient-Packed Snack: Edamame

Edamame is a nutritious legume, perfect for a low-calorie, high-protein snack. Whether fresh, frozen, or dried, enjoy it alone or add to stir-fries, salads, stews, or rice dishes.

With one cup delivering 188 calories and an impressive 18 grams of protein, it's a wholesome choice for a satisfying and nutritious snack.

7. Classic Recipes Reinvented: Alternative Protein Ingredients

Why not re-create your grandma's beloved bread or chili recipe? With some thoughtful adjustments to key ingredients and the addition of Unjury protein, you can put a protein-packed twist on your cherished homemade classics.

Try these healthy protein recipes:

- Create Shira’s fluffy Onion Bread by mixing 1 scoop Unjury French Onion Soup Protein, an egg, Greek yogurt, and baking powder, and fill a muffin tin

- Turkey Chili recipe with Unjury Beef and Herb Protein Powder 

8. Creative Ways to Use Cottage Cheese

Just like Greek yogurt, cottage cheese is a nutritional powerhouse that makes a great standalone meal or as a tasty snack when combined with fruits and veggies.

Try these tasty ideas with cottage cheese:

- Spread it on a sandwich or dinner roll
- Blend it into a smoothie for a creamier texture
- Add it into baked loaves
- Scramble it into eggs for a delicious twist

9. Baking Brilliance: The Nutritional Powder of Chia Seeds

Elevate your baking by adding chia seeds! While many people enjoy chia seeds in yogurt or oatmeal, try incorporating these tiny nutritional powerhouses into muffins, cookies, or bread.

Chia seeds enhance nutrition without changing the taste, providing a simple and versatile way to boost the health benefits of your baked goods and breakfast.

10. Elevate Your Soups With Quinoa

Make your soups more nutritious and delicious by adding quinoa! This whole grain is rich in plant protein and fiber, offering a nutty flavor and chewy texture. Whether it's vegetable soup, chicken soup, or chili, quinoa is a versatile addition that brings a protein boost to your favorite recipes.

11. Culinary Creations: Powdered Peanut Butter

Enjoy the benefits of powdered peanut butter with its lower fat content compared to regular peanut butter. It’s a lighter option that is lower in fat and calories and still serves as a reliable source of protein.

Get creative by adding it to:

- Oatmeal
- Smoothies
- Stirred into batters
- Whisked into sauces

A versatile choice for a protein boost and extra flavor in your recipes.

12. Greek Yogurt: a Mayo or Sour Cream Substitute

If you love Greek yogurt for breakfast or snacks, here's a protein boost tip: Swap mayonnaise with Greek yogurt in salads like potato, chicken, or tuna using a one-to-one ratio.

Beyond salads, use Greek yogurt as a protein-rich substitute for sour cream in sauces, creams, dressings, and baked goods. Enjoy the added protein without compromising on taste!

13. Versatile Egg Whites: Smoothies, Casseroles, and More

Make your breakfast even more nutritious by adding egg whites or Egg Beaters to your scrambled eggs, omelets, quiches, pancakes, and French toast. It's a simple way to supercharge your morning with additional protein and a delicious twist to your favorite dishes.

Enhance the protein content of your meals by adding egg whites or egg beaters to smoothies, casseroles, meatloaf, mashed potatoes, and macaroni and cheese. With around 4 grams of protein in egg whites and 5 grams in 3 tablespoons of egg beaters, it's an easy way to boost the nutritional value of your favorite dishes.

14. Protein-Fortified Foods

Protein-fortified foods have added protein incorporated into their composition, aiming to increase the overall protein content. These foods provide an extra boost of this essential nutrient, contributing to muscle health, satiety, and overall nutritional balance.

Common examples include pasta, bread, or cereal, offering convenient and effective ways to meet protein needs.

15. Eat Protein-Rich Foods at Every Meal

Make an effort to include protein-rich foods in every meal throughout the day rather than concentrating them all in one meal. This ensures a consistent intake of this essential nutrient and supports your overall nutritional balance.

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