Ways To Add Extra Protein To Your Diet

Tuesday, June 18, 2013, 19:23 [IST]

Most of the time, Indian diet is deficient in proteins. Especially if you are a vegetarian, having sufficient proteins on a daily basis can be a problem. Even if you eat non-vegetarian foods, it might become difficult to have protein-rich foods every day. We are so busy with our daily schedule that we often skip important nutrient groups altogether.

That is why, it may be prudent to learn as how to add extra proteins to your regular diet. Proteins are one of the major nutrients that we needed on a daily basis. And if you are exercising or hitting the gym, then you should try to add proteins to your diet. Protein-rich foods help to build muscles and give you strength.

Men have higher requirement of proteins-rich foods than women. That is why, men need to try more ways to add proteins to their diet. When you say about adding proteins to your diet, then it should be lean proteins without too much fat. So you must know the right kind of protein-rich foods to choose for yourself.

Here are some smart ways to add proteins to your diet without making the meal too fattening.

Eggs To Order

Start your day with eggs. Egg whites have a wealth of albumin which is a very nutritious protein. Have hard boiled or poached eggs for your breakfast to add proteins.

Protein Powder

Protein powder is a kind of nutrition supplement easily available these days. Protein powder is often tasteless and thus you can add it to your dals and curries without compromising on the taste.

Cheese In Your Sandwich

A slice of low-fat cheese can make your sandwiches protein-rich. Cheese has lots of milk proteins but not as much fat. So have cheese at least thrice a week.

Greek Yogurt Raita

Greek yogurt is the most low-fat variety of yogurt. You can add this special Greek yogurt to your raitas and lassis to get the extra proteins but no extra fats.

Chicken Stock

Keep a store of chicken stock or chicken broth in your refrigerator. Chicken stock is rich in lean proteins and you can add it to your soups and curries.

Peanut-Butter Sandwich

Peanut butter has lots of essential amino acids that can help you to build muscles. Peanut butter also contains fats but they are healthy mono-saturated fats.

Pick Quinoa Over Rice

Quinoa is one cereal which is richest in proteins. It contains all nine amino acids required by the body. So replace carbs like rice and wheat in your diet with quinoa.

Bowl Of Dal With Rice/ Roti

Pulses have a lot of vegan proteins. So if you are having rice or rotis, always have a bowl of dal with it.

Fruity Smoothies With Milk/ Yogurt

Instead of having plain fruit juices have smoothies. You can add thick milk or yogurt with fruits to make smoothies. This gives you a wealth of milk proteins and vitamins.

Snack On Grilled Fish

Fish is one of the healthiest forms of protein. It is very easy and quick to grill fish. So instead of snacking on fried stuff, have grilled fish as snacks.