HOW TO GET MORE PROTEIN FROM FOOD

Struggling to hit your protein needs? Always relying on protein powder for insurance? While protein powder is great as a supplement, it’s not the only convenient source we can rely on. Our bodies actually absorb protein better through food so before considering supplements/powders, ask yourself what else you can add to your diet. There might be lots of ways you could sneak in extra protein with just the foods listed below.

Note: since animal foods are well-known high-pro sources, this list will mainly focus on plant-based sources. 

Skyr Icelandic Yogurt (21g per serving)

• Add it to oatmeal, overnight oats, or smoothies 

• It’s higher in protein than Greek yogurt!

Quinoa (12g per ½ cup) 

• Add it to soups, salads, or grain bowls (even sub your breakfast oats for quinoa) 

Tempeh (18g per serving) or Tofu (11g per serving)

• Add it to stir fries, or grain bowls, or make a “BLT” sandwich using tempeh

Sprouted grain bread (10-12g per 2 slices)

• Sandwich with meat, eggs, or make a “chickpea tuna salad” 

• Recommended brands: Silverhills sprouted bakery or 

Lentils, Edamame, & White beans (~10 g in ½ cup)

• Soups, salads, sandwiches, or as dips, beans are a great addition to any meal 

Hemp seeds (11 g per 2 TBSP)

• Add it to smoothies, salads, sandwiches, oatmeal, toasts

Nutritional Yeast (8g in 2 TBSP)

• For a cheesy flavour in vegan pasta sauces, to add flavour to soups and stews, in smoothies, seasoning for salads, pasta, sandwiches and other dishes

Other high protein nuts and seeds:

• Pumpkin, sunflower, pistachio, almonds 

Cottage cheese (14g protein per serving) 

• Make a cottage cheese breakfast bowl with fruits, nuts and seeds, add it to toast or even pancakes.