3 Ways to Sneak in More Protein Without Packing in Calories

Protein is essential for muscle repair, energy, and staying full throughout the day. However, getting enough protein can be challenging, especially if you're trying to avoid calorie overload. Here are three simple strategies to help you sneak in more protein without tipping the calorie scales.

1. Upgrade Your Snacks

Many snacks are carb-heavy and low in protein, leaving you hungry again shortly after eating. Swap your usual choices for high-protein alternatives that deliver a big nutritional punch without extra calories.

• Try this: Greek yogurt topped with a handful of fresh berries. A single serving can pack in 15-20 grams of protein. Oikos is a great brand!
• On-the-go option: Grab a protein bar with at least 10 grams of protein and under 200 calories. Look for bars made with whey or pea protein. Barbell soft bars taste great and are typically less than 200 calories and more than 15 grams of protein. 
• Other ideas: Tuna packets, Applegate turkey or chicken slices with a handful of roasted edamame.

2. Add Protein to Your Beverages

Drinks are an often-overlooked opportunity to boost protein intake. Whether you’re having coffee, smoothies, or even water, adding a protein boost can be quick and calorie-friendly.

• Protein coffee: Stir in a scoop of flavored protein powder into your morning coffee for a creamy, satisfying kickstart to your day. Coach Dylan tosses some of our collagen into his hot coffee for a quick and easy 18 grams of protein! I love Cookies and Cream protein powder in my ice coffee and we have a client who swears by Rocky Road protein powder in her hot coffee. Just make sure to grab a frother to avoid the clumps!
• Smoothie boost: Add a scoop of unflavored or vanilla protein powder to your fruit smoothie. Combine with low-calorie almond milk, spinach, and frozen berries for a balanced, protein-packed drink.
• Clear protein water: Many brands now offer protein-infused water with 15-20 grams of protein and fewer than 100 calories. Perfect for sipping post-workout or on busy days.
• Clear protein powder: This is my life hack! Grab some of our Rule1 blue raspberry, cherry limeade or peach mango clear protein powder and some of our collagen. Put one scoop into a 24 ounce shaker filled with water and drink it throughout your morning. I drink it while I am working out instead of water! This is an easy 30 grams of protein!

3. Sneak Protein into Your Meals

Adding protein to your regular meals can be as simple as making a few substitutions or additions that go unnoticed in flavor but make a big difference nutritionally.

• Egg whites: Mix egg whites into your scrambled eggs or oatmeal. Three egg whites add 10 grams of protein with only 50 calories. Or replace your whole eggs all together for an egg white omelette. One cup of egg whites is 26 grams of protein and  only 130 calories!
• Lean meats: Use shredded chicken, turkey, or canned tuna as a topping for salads or stir into soups.
• Plant-based add-ins: Toss lentils, chickpeas, edamame or black beans into your pasta or grain bowls. They’re rich in protein and fiber, making your meals more filling.
• Cheese swaps: Opt for low-fat cottage cheese or ricotta as a spread or base for dishes instead of calorie-heavy cream-based options.

Sneaking in protein doesn’t have to mean extra effort or added calories. By  adjusting snack choices, enhancing your beverages, and fortifying your meals, you can easily hit your daily protein goals while staying on track with your calorie intake. Start small with these tips, and watch how they transform your energy and satiety levels!