5 Easy Ways to Boost Your Protein Intake

Let’s face it, we’ve all eavesdropped on a conversation about protein at the gym, or maybe even Googled “how much protein do I actually need?” or “which foods have the most protein content” (No judgment here!). Protein seems to be the talk of the town, whispered from yoga mats to weight benches. But why all the hype?

Well, this mighty macronutrient is like the building block of your body, essential for everything from building, maintaining muscles; forming essential compounds like hormones, antibodies, etc. to being a regulator of water balance & appropriate pH in the body while also acting as a source of energy during inadequate carbs & fat content in the diet.

But figuring out how to sneak enough protein into your diet doesn’t have to be a chore. Ready to turn your protein curiosity into action? Here are 5 easy (and dare we say, delicious) ways to boost your protein intake. Take the journey with us where we also explore some natural protein sources that you must know. From simple snack swaps to protein-packed meal ideas, we’ll provide practical tips that you can easily incorporate into your daily routine.

1.Level Up Your Breakfast  

• Greek yoghurt parfait: Layer Greek yoghurt, granola, fruits and top it with chopped almonds & walnuts, pumpkin seeds, chia seeds for a delicious and nutritious breakfast.
• Quinoa With Egg Scramble- Who knew eggs and quinoa can be a pair? Make some scramble eggs and in the same pan add some cooked quinoa with your choice of seasoning. Eat this protein filled breakfast and kick start your day.
• Sprouts and Paneer Chaat: A light yet protein-rich option. Combine sprouted beans, crumbled paneer, chopped veggies, and a squeeze of lemon juice for a zesty breakfast treat. With this chaat you get a good dose of nutrition as sprouts and paneer are rich in protein, fibre, calcium and other vitamin and minerals.
• Moong Dal Cheela with groundnut chutney: These savoury pancakes made with moong dal (split green gram) and paired with groundnut chutney is not only a delicious combination but also is a powerhouse of protein, fibre and healthy fats.

2. Have a Protein-packed Lunch

• Tofu Bhurji: A vegetarian twist on the classic, scrambled tofu with onions, tomatoes, and spices. Tofu is rich in protein and boasts of other vitamins and mineral such as calcium and manganese. Enjoy the bhurji with a fibre-rich Missi Roti (chickpea flour flatbread) for a delicious meal
• Fish Curry: When paired with roti, bhakri or rice is not only a delicious and comforting meal but also is a great source of lean protein.
• Toor Dal: Lentils are a fantastic source of protein. Enjoy a bowl of Toor Dal which is rich in protein, calcium, iron and many other nutrients. Eat it with whole wheat roti for a hearty lunch.
• Soya Chunks Curry: Packed with essential amino acids, soybean is a nutritious legume that offers a complete protein source. Soya chunks are high in fibre and low in calories. Moreover, they also take care of your daily protein intake. Make a heart-warming soya chunks curry with a coconut milk base and spices and pair it with a steaming bowl of rice. This is a match made in heaven.

3. Snack Smart

• Greek yoghurt: Greek Yoghurt is packed with protein and can be enjoyed on its own or topped with fruits, nuts, or a drizzle of honey.
• Eggs: Eggs are a classic example of foods with high amounts of protein. Scrambled, fried, hard-boiled, or poached eggs are a great way to start your day with a protein boost.
• Cottage cheese (Paneer): This versatile dairy product can be used in curries, pulav, biryani, patties, puffs, etc.
• Nuts and seeds: Almonds, walnuts, sunflower seeds, and chia seeds are all great sources of protein

4. Make Dinner More Protein-Packed

• Paneer Curry: Enjoy a flavourful paneer curry made with a medley of spices and coconut milk. Pair it with brown rice for added fibre and magnesium.
• Soyabean Masala: For a vegetarian delight, try Soybean masala, a flavourful and protein-rich dish made with soybeans cooked in a tomato-based gravy. Pair this with warm phulkas and enjoy.
• Chickpea Sabzi: This rich and creamy lentil dish is packed with protein and fibre. Enjoy it with a side of whole wheat paratha.
• Chicken Tikka Salad Bowls: Craving something light yet satisfying? These salad bowls are packed with flavour and protein. Grilled chicken is an excellent source of lean protein, while the colourful veggies provide essential vitamins, minerals, and antioxidants.

The Takeaway

Remember, consuming right amount of protein through your diet doesn’t have to be complicated or time-consuming. By incorporating these easy tips into your daily routine, you can effortlessly achieve appropriate amounts of protein and reap the benefits of a healthier, stronger body. However, it is recommended to consult a nutritionist/healthcare professional for understanding your daily nutrient requirements better in case of a particular health goal or a medical history.