Tips to Increase your Protein Intake

 Tips to Increase Your Protein Intake

Every cell in your body needs protein. If you don’t eat enough, your body will break down your muscles. Include a protein source with each meal and snack.

Food Sources

Serving

Protein (g)

Egg, whole

1

7

Egg, white only

2

7

Egg substitute (e.g.,   Egg Beatersâ)

¼ cup

6

Greek yogurt

6 oz

15

Yogurt

6-8 oz

8-10

Milk (whole, reduced   fat, skim, soy, or lactose-free milk – NOT almond or rice milk)

1 cup

8

Evaporated milk (with   or without fat)

¼ cup

4

Eggnog

1 cup

11.5

Meat (such as chicken,   turkey, fish, shellfish, pork, beef)

2 oz

14

Tofu

½ cup

10

Cottage cheese

½ cup

14

Cheese (such as   cheddar, American, Swiss, mozzarella, havarti, Gouda, colby, or Muenster)

1 oz

7

Nuts or seeds (such as   peanuts, almonds, walnuts, cashews, sunflower seeds, pumpkin seeds)

1 oz

5-6

Nut butters (peanut,   almond, cashew, sunflower seed, soynut)

2 Tbsp

6-7

Beans (such as kidney   beans, chickpeas, soybeans, black beans, lima beans, refried beans)

½ cup

7

If you need more protein, you can add some of these liquid nutritional supplements or powdered protein options. Keep in mind that the liquid shakes provide significant calories too, which you may or may not need.

Note:  We do not recommend any specific brands or sources.  Examples are show below. 

Supplement Sources

Serving

Protein (g)

+ 1 cup milk (g)

Liquid

Ensureâ,   Boostâ or generic equivalent

8 oz

8-10

n/a

Ensure Plusâ,   Boost Plusâ, or generic equivalent

8 oz

13-15

n/a

Ensure Enliveâ,   Boost Optimumâ, or generic equivalent

8 oz

20-22

n/a

Orgain Organic   Nutrition

11 oz

16

n/a

Orgain Organic Protein

11-14 oz

20-26

n/a

Designer Wheyâ   High Protein Shake

10.5 oz

18

n/a

Muscle Milkâ

11 oz

20-25

n/a

Premier   Nutritionâ - Premier Protein Shake

11 oz

30

n/a

Powdered

Carnation Breakfast   Essentials® (or generic instant breakfast)

1 packet (36 g)

5

13

Dried milk powder

¼ cup 

9

17

Beneproteinâ

1 packet (6 g)

6

14

Boostâ   High Protein Powder

7 Tbsp (42 g)

6

14

Orgain Organic Protein   or Whey Powder

7 Tbs

21

29

Designer Wheyâ   Protein Powder

1  scoop (28 g)

18

26

Nutra-Balanceâ   Egg/Pro Powder

Nutra-Balanceâ   Nutra/Pro Drink Mix1

1 Tbsp (4.4 g)

1 pack (26 g)

4

16

12

24

1www.nutra-balance-products.com; 800-654-3691