Increasing your protein intake is actually quite simple. By adding a few of these strategies into your routine, you’ll be able to consume a high-protein diet, which can help to keep you energized throughout the day:
#1 Eat Snacks High in Protein
Snacks are an excellent way to sneak in a little extra protein between meals. You can even prep protein-based snacks ahead of time to take them on the go.
If you are wondering what food gives you energy, here are a few high-protein snacks to keep you fueled until your next meal:[9]
- Protein bars – True to their name, protein bars are packed with—you guessed it—protein! From chocolate to frosted donut, they come in a wide variety of flavors. As a bonus, many brands make their bars from plant-based ingredients, while still including anywhere from 10 to 20 grams of protein per bar.
- Trail mix – Whether you’ve got a sweet tooth or prefer a salty snack, trail mix comes in a variety of blends. Filled with a combination of nuts, dried fruit, and even decadent pieces of chocolate, you can buy a pre-made mix from your local grocery store. A two-ounce serving usually has about 8 grams of protein. You can also get creative and make your own.
- Apple with nut butter – You can’t go wrong with a classic. Apples and peanut butter (or any nut butter of your choice) make an excellent snack choice due to the combination of nutrient-dense macronutrients. With protein, fats, and carbs, you’ll be fueled and ready to take on the world.
- Hummus and veggies – When it comes to hummus, you can experiment with dozens of flavors, from the traditional chickpea flavor to garlic or roasted red pepper. Rustle up some of your favorite dippable veggies and enjoy them with one-third cup of hummus for 4 grams of added protein plus a host of other vitamins and minerals from the vegetables.
#2 Include a High-Protein Food at Every Meal
Although you may be aiming for a certain amount of protein each day, it’s important to spread it out evenly throughout the course of your day. You can do this by incorporating at least one food that’s high in protein in each meal.
Eating an adequate amount during your meals (ideally 20 to 30 grams each, during breakfast, lunch, and dinner) can help you not only meet your daily goals, but also:
- Keep you fuller for longer periods of time between meals
- Preserve muscle mass
- Give you the fuel you need to persevere throughout the day
#3 Add More Whole Grains to the Menu
Carbs often get a bad rap, but if you’re eating the right kinds of carbs, you’ll actually gain a helpful protein (and energy) boost. Leave behind refined carbs, such as white bread and white rice, and opt for more nutrient-dense complex carbs, which will fuel you for longer.
A one-cup serving of the following whole grains offers you plenty of protein:
- Quinoa – 8.1 grams of protein[10]
- Chickpea pasta – 10.5 grams of protein[11]
- Wild rice – 6.5 grams of protein
#4 Use Chopped Almonds as a Food Topper
A dash of almonds here, a sprinkle there. It never hurts to add a few tablespoons to a meal for an extra dose of protein (and a satisfying crunch). Not to mention, they’re extremely good for your health and packed with vitamins and minerals, including:
- Magnesium
- Fiber
- Monounsaturated fat (good for the heart)
You can add them to a variety of your favorite foods, such as:
- A Greek yogurt parfait
- A salad
- A bowl of cottage cheese and fruit
- A hot bowl of oatmeal and honey
#5 Take Advantage of Protein Powder
When you’re shaking up your protein shake, have you ever caught yourself wondering, does protein powder give you energy?
Protein powder can provide you with sustained energy throughout the day and help you avoid a drop in blood sugar level (and the feeling of fatigue that comes with it). It also gives you a comfortable feeling of fullness so you won’t be craving a quick fix at the nearest fast-food restaurant an hour later.
As a bonus, you can use it in a lot more than just your afternoon protein shakes. Here are some creative ways you can incorporate a plant-based protein powder into some of your favorite sweets:
- Pancakes or waffles – Add a scoop of your favorite flavor of protein powder to your pancake or waffle batter and cook them as you normally would. You’ll gain an average of 20 grams of protein in your breakfast.
- Oatmeal – Make your oatmeal as you normally would, followed by adding a scoop of powder once you’ve cooked it. You can add an extra splash of oat milk or almond milk until you find the perfect creamy consistency you had in mind.
- Muffins – From blueberry to chocolate chip, the sky’s the limit. Add a scoop of protein (we recommend birthday cake flavor) to the batter and bake them according to the directions. Pro tip: You might need to add an extra dash of your preferred plant-based milk to make sure the batter is the correct consistency before baking them.
Most people prefer to replenish their energy with caffeine. While caffeinated drinks provide immediate results, they can have you crashing and burning just as fast. Consuming too much caffeine can lead to a caffeine crash or even fatigue. If you find yourself questioning, “Why do energy drinks make me tired?”, then you might be drinking too much. In this case, protein shakes may be a better alternative or other natural energy supplements.
