How To Add More Protein to Your Diet

If you're looking to speed up recovery, maintain muscle, or enhance your overall health, you've come to the right place.

Protein supplements are essential for recovery, especially for those undergoing or healing from bariatric surgery with a physical restriction on the amount of food you can eat.*

Increasing protein intake through foods and supplements can significantly accelerate healing, support muscle retention, and improve overall well-being.*

In this article, we'll explore practical, easy-to-implement strategies to help you understand exactly how to add more protein to diets for enhanced wellness benefits.

So, if you're ready to boost your protein intake and maximize your recovery, continue reading to discover the best ways to incorporate more protein into your daily routine.

Eat Protein First

One of the simplest ways to increase your protein intake is to prioritize it in your meals. By starting each meal with your protein source, you ensure that you're getting the most out of the protein-rich foods on your plate.

This approach is particularly effective because it allows you to focus on the most important part of your meal before you start filling up on other items like starchy carbohydrates or fats.

Additionally, eating protein first can help manage your hunger better, as protein has been shown to promote feelings of fullness more effectively than other macronutrients.1

This strategy not only supports your overall nutrition goals but also makes it easier to meet your daily protein requirements, especially if you're recovering from surgery or looking to support muscle retention.

Drink Protein Shakes

For those recovering from surgery or anyone needing a quick protein boost, drinking protein shakes is a convenient option.

These shakes are easy to prepare and versatile. You can customize them with a variety of fruits, vegetables, and other ingredients to enhance their nutritional value.

Protein shakes are particularly beneficial because they can be consumed on the go, making it easier to meet your daily protein requirements, even on the busiest days.

Eat High-Protein Snacks

Snacking is an excellent opportunity to sneak in more protein. Foods like nuts, seeds, and hard-boiled eggs are portable and easy to consume throughout the day.

These snacks are perfect for satisfying those moments when you wonder, why am I craving protein?

Consume More Legumes And Beans

Legumes and beans are not only rich in protein, but they also provide essential fiber, vitamins, and minerals that support overall health.

From black beans to lentils, these plant-based powerhouses are incredibly versatile and can be incorporated into a variety of meals.

Whether added to soups, stews, or salads, legumes and beans can significantly boost your daily protein intake.

By regularly including them in your diet, you're not only enhancing your protein consumption but also benefiting from their high fiber content, which supports digestion and keeps you feeling full for longer.

Eat Greek Yogurt

Greek yogurt is a protein-packed option that's both delicious and versatile. This thick, creamy yogurt can be enjoyed on its own, mixed with fruits and granola, or even blended into smoothies for a quick and nutritious meal.

With its high protein content, Greek yogurt makes an excellent choice for breakfast or as a snack, offering a convenient way to increase your protein intake.

In addition to being a great source of protein, it also provides calcium and probiotics that support bone and gut health, making it a well-rounded addition to your diet.

Incorporate More Whole Grains

Whole grains like quinoa, farro, and barley are excellent sources of protein, fiber, and essential nutrients.

These grains are a great addition to your meals if you're looking to maintain a balanced diet while keeping your protein intake high.

Whole grains are also rich in complex carbohydrates, which provide steady energy throughout the day.

High-Protein Pastas

If you love pasta but want to increase your protein intake, consider switching to high-protein varieties made from lentils, chickpeas, or other legumes.

These alternatives offer the same satisfying texture and flavor as traditional pasta while delivering a significant protein boost.

High-protein pastas are a fantastic way to enjoy your favorite pasta dishes while ensuring you're meeting your daily protein needs.

Conclusion

Adding more protein to your diet doesn't have to be complicated. Whether you're recovering from surgery, healing from wounds, or just aiming for better health, these simple strategies can help you meet your protein needs effectively.

At Unjury®, we offer a range of high-quality protein products designed to support your unique recovery journey. Ready to take the next step? Explore Unjury products today and give your body the nutrients it needs. 

If you want to learn more, why not check out these articles below:

• List of High Protein Foods
• How Much Protein Should an Athlete Eat
• How to Add Protein to Salad
• When to Eat Protein Bars
• Does Protein Make You Feel Full

Reference

1. Halton TL et al. J Am Coll Nutr. 2004;23(5):373-85.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.