Easy Swaps to Hit Your Protein Goal
I'm sure you've heard it a hundred times by now: "You need to eat more protein!" "It's HIGH in protein!" "Make sure you're getting enough protein!" Yeahhh, we get it. But knowing you "should eat more protein" doesn’t mean you’ll actually do it.
So what are some practical ways to actually hit that protein goal? Instead of looking for hundreds of changes to make, what if you just looked at what you're already eating? We can swap one ingredient for another in meals that you're already making!
Here are a few of my favorite protein swaps:
Plain Greek Yogurt Instead of Sour Cream
This is my personal favorite protein swap… sour cream for plain, low-fat Greek yogurt. I genuinely cannot tell the difference between the two. Plus, you can usually eat more Greek yogurt for the same amount of calories, while also getting in more protein. You can easily add it to baked potatoes, dips, tacos, bowls, and more.
Ultra-Filtered (Fat-Free) Milk Instead of Whole Milk
This one's a super easy swap that basically seems invisible. Ultra-filtered milk has the same amount of protein, but significantly less sugar and overall calories. This can make a big difference in hitting your macros, so try it anywhere you use milk… coffee, cereal, smoothies, protein shakes, etc.
Cottage Cheese Instead of Ricotta
If you make anything with ricotta, like lasagna and baked ziti, try swapping it for blended low-fat cottage cheese instead. Blend it smooth first so that you don't notice the texture difference. This will add a big protein boost and reduce the overall fat and calorie intake of a dish you’re already making! Plus, since it’s baked, the flavor will basically disappear into it.
Lean Ground Turkey or Chicken Instead of Ground Beef
This is an easy one for tacos, pasta sauce, chili, or burgers. Ground turkey and chicken are leaner and still have plenty of protein. With the right seasoning, most people can't even tell the difference. This is one of the simplest swaps if you're already cooking ground meat often.
Chickpea Paste Instead of Regular Pasta
Chickpea-based and lentil-based pasta has become more popular lately, and it swaps perfectly for regular pasta in basically any recipe. You can easily use the same cooking method and the same sauces, but with more protein!
Most of the time, we can make small swaps in the foods we’re already eating, and it will add up in the long run. I recommend you pick a few of these to try next time you’re looking for ways to hit your goals!
— Written by Logan Hurdle
