5 Non-Whey Ways to Boost Protein

I've been paying attention to my protein goals a lot more in the past 4 years.  An increase in strength training, the fact that I am in my late thirties, and now pregnancy, are all reasons why this has been an important part of my health and wellbeing. 

I also don't tolerate dairy very well, and I don't eat much meat. I was vegan for many years, but have never really been much for labels. Because I avoid most dairy and I still don't eat beef or pork products I have had to learn a lot about quality sources of protein, and easy ways to incorporate them into meals. 

So I'd love to share my tips with you for delicious and satisfying ways to increase protein intake.

10. Not All Protein Powders Are Created Equal
Because I cannot do whey, I am a big fan of Organic Pea Protein and Organic Soy Proteins. (No, I'm not scared of soy.)  

Get UNSWEETENED protein - not "sugar free." Sugar-free varieties have a lot of other crappy artificial sweeteners and they taste horrible.

When you get plain, unsweetened protein powders you are in control of the recipe. You can add them to sweet and savory options. Plus you won't get the nasty stevia aftertaste.

9. Get Creative With Eggs
Eggs-in-a-hole.
Scrambled.
Omelets.
Egg-Banana Pancakes.
Egg crepe wraps.

Eggs are incredibly versatile. Typically when I meet someone who doesn't like eggs they don't like eggs for breakfast, like a over-medium runny egg yolk, or they are avoid the rubbery the texture of boiled eggs. 

But, when you start to approach egg as a super-food INGREDIENT you learn that eggs have a lot of function in recipe.  They bind. They fluff. They offer flavor, and they also pick up flavor.  Eggs can be sweet and they can be savory. 

8. Do Your Research on Vegan Yogurts (or go Dairy)
Most dairy-free yogurts have very little protein in it.  When it comes to alternative dairy, you really have to read the label.  I have been lucky to find a go-to at my local HEB. It's creamy, tangy, delicious, and has a good amount of protein and fat. I doesn't get watery like other vegan yogurts. 

So, if you're in Texas grab yourself this yogurt.

If you're not  READ THE LABELS.

And if you can find your favorite dairy yogurt.

7. Don't Just Eat Chicken Breast.  Explore the Bird!
If you're strictly vegan or vegetarian, skip this tip.

If you're not I want to tell you to branch out from the boneless, skinless chicken breast.  Yes, it is less fattening than skin-on, and dark meat options. It also gets bland, and boring very fast.  That's a recipe for boring.

I personally love to get thighs and drummies (organic whenever available, and skin on.). They are almost always less expensive, and I prefer the taste.

Fat is flavor, but maybe you don't want all of it. I suggest using a wire rack in your trusty Instapot. During the poultry setting much of the fat will render off the cut of meat, and the rack helps the chicken not cook in too much of it's own juices. The meat stays tender, but some of the unnecessary fat is caught below the rack.

From there you can transfer the thighs to finish in a cast-iron pan (skin side down for crispy!) Or, remove the meat and shred it up. You can use the shredded dark meat for salads, tacos, bbq sandwiches - you name it.

6. Consider Non-Breakfast Foods for Breakfast
Sometimes breakfast can leave us grabbing for the simplest thing - bowl of sugary cereal, a bagel (I love bagels), nothing?  And unless our breakfast has some protein we're often hungry again quickly after. Sometimes to up the protein in your breakfast you have to think outside of the norm. 

Try lettuce and turkey wraps with some mustard, paired with apple slices or a banana.  Who said you have to wait for lunch to eat lunch meat?

5. Bulk Up Your Salads!
I'm a huge fan of a huge salad.  There are tons of way to jazz up a side salad and make it a main dish.

Some simple ways to bulk up your salad with more protein here goes:
- Slivered Almonds
- Peanuts plain or toasted
- Airfried Tofu Cubs
- Hemp Hearts
- Yesterday's shredded chicken

4. Protein Pasta in Salad or with Sautéed Mixed Veggies
I'm not someone who is ever going to tell someone to give up carbs.  It's not great advice, especially if you regularly workout with moderate to high intensity.

I also love to increase my protein intake, and prevent overdoing it with pasta by incorporating my pasta into a veggie dish.

The hack is two-fold. 1) Getting a protein pasta brand gives you a little more from each delicious pasta bite, and 2) reframing the dish as a 'pasta dish' to a veggie centric dish means you'll get more tasty and nutritious veggies but you also get pasta - win win!

I typically get the Barilla Farfalle Protein Pasta. It works cold in salads, hot with sauteed mixed veggies, or on its own with a favorite sauce. 

3. Love a Little Lentil
Lentils have higher protein content than many other legumes.

They are also tender and versatile.

Lentils go great in soup, in salads, and also can stand on their own as a base of a dish.  One great way to use them is to go 50/50 with rice.  So you get your delicious rice (in my house we only go white rice - can't stand brown rice if I'm being honest) and you also get the flavor and nutritional pop of lentils.  

50/50 Rice & Lentil mix is a great thing to batch cook and store in the fridge. You can use it all week long for the base of bowls or with other dishes.

2. Wrap It Up
A lot of times your favorite chicken salad can also transform into a delicious chicken wrap.  I personally don't waste too much time with low-carb wraps because I want them to taste good and I also want them to be tender and pliable enough to hold all my delicious fillings.

But keeping a few wraps on hand is a great way to pack in the protein and veggies, but switch it up when you're burned out from salad or you need your lunch to be a little more filling. The added carbs from the wrap will help you feel full, and give you energy. 

1. Add it in at every meal and snack
Protein helps us stay full and really enjoy our food. Take a look at your plate and if it's looking very beige or white you probably have a lot of starches. Shift the ratio by adding a meat or vegan option (like tofu) and more vegetables. The plate visual rather than the pyramid visual is not only easier, but often a more accurate depiction of what to shoot for in every meal. 

When we allow veggies to be the star, and then protein and starches to play equally important supporting roles we naturally will eat less starches, likely more protein, and definitely more vegetables ensuring we're getting satisfied, energized, and nourish in the ways that matter.