Protein is, without a doubt, the most difficult macronutrient to get enough of. While it's often easy to think of meals with a decent amount of protein (just throw some meat, tofu, or eggs in and you're all set), what if that still doesn't cut it? If you find that you're consistently unable to get enough protein in with your meals, it might be a good idea to replace a few of your daily snacks with some of the following high protein quick fixes.
1. Beltsander Brownie: I didn't come up with this recipe on my own (I'm assuming it was invented by someone with the last name of Beltsander?), but I do love to add my own toppings/fixings and make subtle adjustments depending on how my tastebuds are feeling!
1 Scoop Whey Protein Powder (most whey blends also work)
1/2 teaspoon baking powder
1 Tablespoon unsweetened cocoa powder
1/4 cup water or milk of choice (consistency should be that of a thick paste or
Sweetener to taste (I use Stevia, but sometimes I omit the sweetener if using a very sweet protein powder)
Mix all ingredients in a small bowl or mug, and microwave for 30-60 seconds (30 for a more gooey texture, towards 60 for a more cakey texture). That's it! Easiest protein brownie ever!
2. Rocky Road Greek Yogurt
1/2 cup nonfat plain greek yogurt
1/2-1 Tbsp unsweetened cocoa powder
1 tbsp chocolate chips (I use Lilly's sugar free)
A few nuts of choice, broken to pieces
Sweetener (I use liquid stevia), to taste
Mix all ingredients in a bowl, pop in the freezer for a few minutes (or not), and voila!
3. Egg White Poppers
2 egg whites (or 1/4 cup liquid egg whites)
1 tbsp flour
Seasonings of choice (I like garlic, pepper, onion powder, etc. for savory, or cinnamon, cocoa powder, stevia, nutmeg, etc. for a sweet treat!)
Mix all ingredients in a small bow or mug, and pop in the microwave for about 30 seconds (may need more time, depending on microwave wattage). Throw on a rice cake, tortilla, piece of toast, or just eat it plain!
4. Protein pudding
1 serving (not package) sugar free, fat free Jell-O pudding mix
1/2 scoop protein powder
Milk as per pudding packet instructions (divide to accomodate for serving size, not whole package)
Mix all ingredients, and let set in the refridgerator for 5-10 minutes. If pudding is too thick, add milk/water to desired consistency AFTER refridgerating.
5. Cottage Cheese Pudding: Okay, so this one isnt so much of a pudding as it is just cottage cheese, but you can get creative with toppings and add-ins to please any palate! Some of my favorite add-ins are:
-Pumpkin Pie Spice
-Cocoa powder (can you tell I like chocolate?)
Get creative! The possibilities are endless!
*For vegans: Try similar add ins with some mashed, silken tofu instead!
Optional: Mix ingredients and throw on a piece of toast, rice cake, crackers, etc.
If, after all is said and done, you STILL can't seem to be getting enough protein, try adding some protein powder into your meals/snacks throughout the day. It's best to get a good amount of your protein from whole foods, but there is no harm in adding a bit of protein powder to help in a pinch. Below are some foods that pair great with protein powder:
-Powdered Peanut Butter (brands: Jif, PB2, Bell Plantation...)
Again, get creative here! Make your diet fit your taste buds, and you will be on the right track to sustainable, long term, success!