Surprising Ways to Increase Your Protein Consumption

When it comes to your diet, it’s highly likely that you’re not getting enough protein. Multiple studies have shown that higher-protein diets result in greater weight loss, fat loss, and promotion of lean mass than diets low in protein. In addition to these findings, protein also:

  • Helps reduce your risk for diabetes and cardiovascular disease.
  • Enables you to think clearly and may improve recall.
  • Can improve your mood and boost your resistance to stress, anxiety, and depression.

We’ll take all of the above! But before you think that you’ll have to run out a buy a load of steaks for dinner every night, there are some surprising ways to increase your protein consumption. By incorporating protein into each meal and snack you eat every day, you’ll be surprised how much protein you’ll eat. For example, if you weigh 150 pounds and you’re trying to preserve muscle while restricting calories, you should eat about 140 grams of protein daily. If you divide that up into six small meals and snacks per day, you can reach your goal by eating about 23 grams of protein each time. Here’s a few ideas to get you started!

Snack time

Trade out your typical carb heavy snacks for protein snacks. Not only will you be subtracting unwanted sugars from your diet, you’ll be getting more protein. Toss some nuts or a low calorie protein bar in your gym bag, purse, or briefcase to enjoy when you get a bit hungry. Try our bars that have 10 grams of organic protein and are super delicious!

It’s all Greek to me

Did you know that one cup of plain Greek yogurt has 23 g of protein? This is twice the amount found in regular yogurts and with half the amount of sugar. That’s a win-win! Add it to your smoothies and dips, or try our delicious dessert recipe for  Greek yogurt cheesecake. Yum!

Mix it up

That lean piece of chicken can get quite boring. Mix up your protein sources and try fish, shrimp, lobster, lean turkey and pork loins. Add slices of these meats to your salads or enjoy them in a sandwich. Try our recipe for Blackened Salmon sandwich that gives you some protein and some added omega 3s!

Go green!

Your protein sources don’t have to be meat. Go green and add in some veggies for protein. A great alternative to meat is one cup of cooked spinach that has 4.7 grams – wow! And peas, lentils, and other beans offer a flavorful, inexpensive, and protein-rich choice for your meals. Our Black bean & avocado enchiladas are a great dinner to get some more protein.


Powder power

Use your protein powder for more than just a morning shake. Try using it for baking in pancakes or sprinkling it in your oatmeal. Our Vitality Blend is a great option and has 10 grams of plant sourced protein per serving!

Queen quinoa

This is a great gluten-free source of protein that also has the bonus of having loads of fiber. Add it in salads, stir frys or even desserts! Here’s a recipe for Quinoa Fruit Salad that is good as dessert, at brunch, or as a snack! 

Now that you have some new ideas for how to squeeze protein into your diet, get on track to optimal health and fitness!

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Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at if you have any suggestions. Thanks. Ps. Spread the word and check out our products at :)

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