Getting enough protein in your diet is crucial for muscle repair, satiety, and overall health. Whether you’re an athlete, looking to manage your weight, or simply aiming for a balanced diet, hitting your protein goals can sometimes feel challenging.
As a certified personal trainer, I can attest to the vital role protein plays in our overall wellness, especially for women. You might be surprised by these 10 reasons women need more protein as they age.
The good news is, it doesn’t have to be! Here are 15 simple and effective ways to get 20 grams of protein into your day with ease.
Now, I get it-some of these portions might seem a little off from what you’d actually eat in one sitting. I mean, six tablespoons of peanut butter? That’s a lot! But the goal here isn’t to suggest you sit down and eat a pile of nut butter or a whole can of chickpeas-it’s to give you a visual reference. It’s simply about helping you see what 20 grams of protein looks like so you can start to make more intentional choices throughout your day. And hey, if you end up eating a whole chicken breast instead of half? Bonus-you’re just getting closer to that daily protein target with ease.
1. Three Eggs
Eggs are a versatile and complete protein source, meaning they contain all nine essential amino acids. They’re also quick to prepare and can be enjoyed at any meal.
Healthy Egg Recipes to Try
2. Half of a Chicken Breast (75g/2.5oz)
Chicken breast is a lean protein source, making it an excellent option for building and repairing muscle tissue. It’s also very adaptable for various recipes.
Healthy Chicken Recipes to Try
3. Three Handfuls of Nuts (100g/2.5oz)
Nuts offer a good source of plant-based protein, healthy fats, and fiber. They make for a convenient and satisfying snack.
4. Parmesan Cheese (50g/2oz)
Parmesan cheese can add a flavorful protein boost to your meals. It’s a simple way to increase your protein intake, especially when grated over dishes.
5. Half a Portion Beef, Duck, or Pork (75g/2.5oz)
Red meats like beef, duck, and pork are excellent sources of high-quality protein and essential nutrients like iron and B vitamins. They are substantial and can be the centerpiece of a meal.
Healthy Beef Recipes to Try
6. One Can of Chickpeas (250g/8oz)
Chickpeas are a fantastic plant-based protein option, also providing a good amount of fiber. They can be added to salads, stews, or roasted for a crispy snack.
Healthy Chickpea Recipes to Try
7. Two and a Half Cups Cow’s Milk (600mL/20fl.oz)
Cow’s milk is a readily available source of complete protein, along with calcium for bone health. It can be consumed on its own, with cereal, or in smoothies.
8. One Small Fish Portion (100g/3.5g)
Fish is a great source of lean protein and often provides beneficial omega-3 fatty acids. Including fish in your diet can support heart and brain health.
Healthy Fish Recipes to Try
9. One Can of Lentils (250g/8oz drained)
Lentils are another excellent plant-based protein, also rich in fiber and various minerals. They are very filling and can be used in soups, stews, and salads.
10. Full-Fat Greek Yogurt (200g/7oz)
Greek yogurt is known for its high protein content, which can help with satiety. It’s also a good source of probiotics for gut health.
Healthy Yogurt Recipes to Try
11. Tofu (250g/8oz)
Tofu is a versatile plant-based protein that readily absorbs flavors, making it a great meat alternative. It can be stir-fried, baked, or grilled.
12. Five to Six TBSPs Nut Butter (80-100g)
Nut butter provides a combination of protein and healthy fats, making it very satisfying. It’s delicious on toast, with fruit, or in smoothies.
Healthy Nut Butter Recipes to Try
13. One Cup Cottage Cheese (200g/7oz)
Cottage cheese is a dairy product packed with casein protein, which is digested slowly, promoting fullness. It’s a simple and effective way to increase protein intake.
Healthy Cottage Cheese Recipes to Try
For even more ideas, check out my full list of high-protein cottage cheese recipes for women over 50!
14. Tempeh (100g/3.5oz)
Tempeh is a fermented soybean product that is rich in protein and has a firm, chewy texture. It’s a great plant-based option for those looking for a more substantial meat alternative.
15. One Scoop of Protein Powder
Protein powder is a concentrated and convenient way to quickly boost your protein intake, especially after workouts. It can be easily mixed into shakes or smoothies.
Check out my list of the best protein powders, with reviews!
Healthy Protein Powder Recipes to Try
For even more great ideas, check out my full list of healthy smoothies for weight loss!
There you have it! Incorporating these protein-rich options into your daily meals and snacks can help you easily meet your nutritional needs.
Experiment with these ideas to find what works best for your taste and lifestyle, and enjoy the benefits of a diet rich in protein!
