Ways I Have Found to Get Enough Protein

Getting enough protein? Each year I work on eating protein and during 2024 I think I did a really good job getting protein in my weekly meals. I try to look at it by week, rather than by day because it’s less tracking.

Here are some of the things I put in my grocery cart when I shop each week.

• Firm Tofu – Although tofu doesn’t have much of a taste, I have learned to like the texture and it’s easy to flavor with anything else you eat. Often it ends up on the top of a salad. Or as a snack with a little peanut butter. I never ever thought it would be at the top of my list!! But I buy a carton of it every week now.
• Egg whites in a carton. This is a real staple for me and I eat them everyday. It’s a low calorie easy way to up the morning protein.
• Dairy: Feta Cheese, Cottage Cheese, Fage 0% fat Greek Yogurt. I think of the Greek yogurt like almost a dessert that is a great way to sneak in the protein.
• Fish: Sardines, Tuna, Salmon. I’ve tried different brands and kinds to discover what is most healthy, inexpensive and that I enjoy the flavor. It’s definitely something that requires some experimenting. I like sardines in water, not oil. Salmon frozen wild caught. Tuna in water and mixed with diced celery, onions and some Greek yogurt.
• Meat: Chicken breast or thighs, package of Ground Turkey. I use ground turkey like it was hamburger, particularly in chili or the inside out egg rolls. Chicken cooked in the air fryer.
• Beans: Chick peas (garbanzo beans) Red Kidney beans. I usually add these at the last minute to a recipe to increase the protein. Soups and salads are the best.
• Noodles: Banza brand and I noticed a couple of other brands popping up on the shelves. These are those noodles made from chickpeas.

Staying conscience of eating more protein can make a big difference. Just in the 6 items In the photo for this post there’s an average of 50 grams of protein a day!

Measuring by the Grams

100 grams  in the carton of Bob Evans egg whites
  90 grams  in the FAGE 0% Greek Yogurt
  72 grams  in the Walmart brand 4% milk fat cottage cheese
  40.5 grams  in the Nasoya extra firm Organic Tofu
  28 grams  in the can of Joan of Ark light red kidney beans
  24.5 grams  in the can of Bush’s dark red kidney beans

355 more grams of protein in the week than if I hadn’t eaten this.

Once in a while I will do powder, but I am still working on finishing a chocolate version that I bought a while back and don’t particularly like in my smoothies. Any powder favorites that you’d recommend?

I generally skip the protein bars because I don’t think that they have all much protein and the ones I like are generally pretty sweet. Have you discovered any that really taste great and are healthy? Please let me know.