Updated: Oct 13, 2022
If you've just started macro tracking you are probably wondering how in the WORLD you add all this extra protein into your diet.
I get it, it can be really overwhelming but I promise it will get easier as you continue. But, just to help you out, here are some of my favorite hacks for adding more protein into my day:
PS. Download my protein cheat sheet so you can meal planning and meeting your protein requirements even easier.
Egg whites--listen, I'm not going to tell you to eat plan old egg whites, but adding them into your egg bakes, muffins and scrambles with whole eggs make a huge difference to your protein counts and you barely notice they are there. I swear.
Low Sugar Greek Yogurt--I really like the Two Good and Oikos brands. They also come in handy when you are craving something sweet.
Plain Greek Yogurt--my family uses greek yogurt for so much. The kids actually eat it (HURRAY!) and I use it in place of sour cream, mayo in some recipes and have been known to make a killer ranch dressing out of it. You'd be surprised of what you can sub out for greek yogurt.
Greek Cream Cheese--sense a trend? I recently discovered Greek Cream Cheese and it is a perfect high-protein replacement to the real deal. I love it in my creamy soup recipes!
Bone Broth--I actually just ran a carton of this over to a friend who was sick with the stomach flu. It's super good for digestion and immunity, not to mention it's a high-protein alternative to regular chicken stock or broth. Note, it isn't as salty as the real stuff so do a taste test when adding this to your recipes.
Deli Meat--if you need a quick high-protein snack, roll up some deli meat with some crunchy cucumbers. Or just munch on it straight out of the fridge like my husband.
Protein Powder--I feel like this is an obvious one, but I mention it because it is SO portable. I often bring protein powder with me when we travel or mix it with coconut milk when I'm in a time crunch. You can also use it many recipes to make it higher protein.
Double Up--consider doubling up the meat in your recipes (if it doesn't alter the integrity of it, of course) I do this with the soups I make and it's a super easy way to sneak in more protein.
PB2--this is high protein, lower carb, low fat powdered peanut butter. I recommend checking it out if you're a peanut butter lover, but need to drop your fats to meat your macros.
Beans--consider adding beans into your diet in some way. They add healthy protein and amp up your fiber intake too.
Hard Boiled Eggs--handy in a pinch!
Collagen Peptides--I mix 2 scoops of Vital Proteins into my coffee every morning. It's an easy way to up my protein intake first thing!
Protein Balls or Bars--whether you make your own or you buy them, these can be super handy for quick hits of protein. Be mindful of carbs (sugar!) and fat content though. I recommend sticking with bars where grams of proteins and carbs are similar.
Need help getting the proper amount of protein at each meal? Download my Protein Cheat Sheet. This will show you exactly how much protein is in different servings of foods so you can meal plan easier and more effectively!