When you’re trying to build and maintain muscle, protein is a vital macronutrient when trying to do this. A good rule of thumb to start with of the amount of protein you should consume in a day is eating your body weight in grams of protein. For example, I’m 240 pounds, so it should be my goal to try to eat around 240 grams of protein a day to maintain or build muscle. If you don’t hit your exact body weight in grams of protein, that’s okay too. For me, as long as you’re plus or minus 20 grams within your target I think you’re in a good spot.
Protein for me is one of the hardest macronutrients to get in a day, but I’ve found some meals that have helped me achieve my daily protein intake.
Protein Powder
This one seems like an obvious one, but I only like to take protein powder if I’m really short of my intake goal at the end of the day. Protein powder is a supplement which is meant to supplement your diet if you’re not getting enough through your daily meals. I know this may seem obvious, but my goal is to always get my macronutrients from food. Protein shakes can give you an extra bump in protein throughout the day. Most protein powders range from 20 to 25 grams of protein per scoop and if you mix it with milk, you’ll add another 5 grams or so depending on what kind of milk you use.
Grilled Chicken
For my gym bros out there, this one is a staple in your diet. Depending on which type of chicken you use, this can be an easy 30+ grams of protein for you. 4 ounces of chicken averages out to 31g of protein, and 6 ounces can yield you 46 grams of protein. Pairing this with a vegetable like broccoli and a carbohydrate like rice, this can yield a delicious and filling meal and putting you 30 grams of protein closer to your goal.
One thing to note is what cut of chicken you’re going to use. Chicken breast is more lean, so there’s less fat, but you’ll get more protein per ounce. If you want more flavor and fat, then chicken thighs will be your friend. If you’re doing chicken tacos, I tend to use chicken thighs for this.
Greek Yogurt
When I’m dieting, Greek Yogurt is one of my favorite ice cream alternatives. Not only does it taste delicious, but it also packs a good amount of protein per serving. One serving of Greek yogurt usually yields you 15–25 grams, depending on which brand and type you get. My go to is the Danon light + Fit vanilla Greek yogurt. One serving gets you 15 grams of protein. For a little crunch to this I like to add some granola which can add some more protein. If you’re dieting, you can even add some chocolate chips for an added sweetness factor. This delicious treat is a wonderful addition to your diet if you’re seeking protein in a sweet nature.
Protein Bars
Protein bars are a wonderful addition to your daily meals. Whether it be for breakfast, lunch, or even a midday snack, protein bars offer a boat load of protein per bar while satisfying your sweet tooth as well. Brands like power crunch and quest make delicious protein bars that offer 25g of protein per bar and offers tasty, delicious flavors. A pack of these protein bars from Costco or from any nutritional store is a bang for your buck, sometimes ranging from $1-$1.50 per bar.
Ground Beef and Ground Turkey
Ground turkey or ground beef are another delicious method of getting protein in your diet. If you’re looking for a leaner source of protein, I would advise going with turkey. If your diet is open to more fat, I would opt for ground beef. 4oz of both can yield you at least 20 grams of protein. These two sources paired with your favorite type of seasoning can lead to multiple delicious dishes that can help you get to 100 grams of protein per day.
Eggs
Okay, I feel bad for leading this article with protein powder, so I’ll provide another source of protein that you can incorporate into your diet. Eggs are a wonderful addition to any meal to add a little kick of protein. Not only are you getting a good source of protein, but you’re also getting other nutrients like Omega-3’s from eggs that can add to your health.
What did you think of these options? Let me know in the comments of your favorite food that you like to consume to get more protein in your diet.