Easy Ways to Get More Protein in your Diet

As a busy mom of 3 under 3, it can be tricky to hit all my macros every day, ESPECIALLY when it comes to protein. I just wrapped up my first cut postpartum, and while it actually wasn’t as difficult to tackle as I imagined (shout out PLANNING AND MEAL PREP), I did find myself struggling to get my protein in some days.

While ideally we can hit those numbers from our meals – whether it be through meat, chicken, eggs, beans, whatever – sometimes it’s just impossible when you are busy. Don’t let being busy block those goals though, mama! Here are a few favorite and easy ways that I have relied on over the years to help get more protein in my diet. 

1. Non-fat Greek yogurt

One of my all time FAVORITE foods, cutting or not. Greek yogurt can be dressed up in so many ways – used in breakfast parfaits, sweetened with zero calorie sweeteners (even splash a bit of vanilla in with it too), flavored with a low calorie drink mix (like Crystal Light or some BCAAs), or even used as a swap for sour cream in tacos.

The macros on 0% Greek Yogurt are amazing – the Chobani one I use is 0g F / 6g C / 16g P.

2. Light string cheese

Your girl LOVES cheese. Loves it. Unfortunately, cutting doesn’t always leave a ton of room to indulge on cheese. However – we do love ourselves some string cheese and how macro friendly it can be. This is a great snack that I pack a ton of when we are away from the house for a bit, because between myself and my two toddlers, I know they will get eaten!

Macros always vary quite a bit on these from brand to brand, but lately I’ve been loving the Sargento ones, which also happen to have the best macros I’ve seen! These come in at 2.5g F / 1g C / 5g P.

3. Low-fat cottage cheese

For years, cottage cheese freaked me out. I think it was a texture thing, and I avoided trying it at all costs. And then one day, I took a chance… and I fell in love. This is another dairy product that can totally be made savory or sweet. I am all about adding a little sweetener and eating it with diced fruit! However you choose to enjoy your cottage cheese, it is a great, macro-friendly way to get in more protein.

I like this one from Good Culture – it is 2% milkfat and has some awesome macros at 2.5g F / 3g C / 14g P.

4. Fairlife milk

Sorry, sorry, I know – tons of dairy in this list. Truly though, nonfat or lowfat dairy are great options to get that protein in. My favorite milk is made by Fairlife! Their milks are ultra filtered and have higher protein and lower sugar than standard milks. They are also lactose free – so good news for those sensitive to dairy protein!

When cutting I typically buy their non-fat option, which has the macros 0g F / 6g C / 13g P. It is perfect to pair with some cereal or as the base of a protein shake!

5. Meat bars or sticks

Having a shelf-stable protein source you can easily leave in your gym bag, purse, or diaper bag is something any mom needs. Protein bars can sometimes upset my stomach, so I looked for an alternative option – and this is it! I personally love dried meat bars or meat sticks. These ones from Apex Protein Snacks / Bowmar Nutrition are super satisfying and made from high quality beef. They come in a variety of flavors too, which is a bonus!

The meat bars are 7g F / 0g C / 16g P and the meat sticks are 8g F / 2g C / 10g P.

6. Protein powder

This one comes as no surprise! One of the easiest ways to get some more protein in your diet – a protein powder! Whether you’re interested in going the traditional whey protein route, are looking for something non-dairy (like an egg based protein), or even vegan, there are tons of protein powders on the market to help you meet your individualized needs.

Protein powders don’t need to just be used as a protein shake! I love to mix protein into my oatmeal, my iced coffee, my baked goods (including pancakes and waffles!), or blended up in a smoothie. The options really are endless!

What are your favorite (and easy!) ways to get more protein when life is busy? 

Top 5 Work From Home Exercises

Working from home has been around for quite a long time in most parts of the world. However, it is gaining popularity and being normalized more than ever now. Moreover, it has proved to bring about several positive changes in people in terms of positivity, creativity, and mental and physical effects.

At the same time, it has decreased daily physical activity to a great extent. While exercising is not just a task but a way of healthy living, it is necessary for every person to exercise daily and live a healthy and balanced life.

If you work remotely and are worried about how to exercise at home, we are here to tell you about five exercises you can do while still working from home.

1. Walking Every Day

Walking is the most straightforward exercise you can perform, yet it is the most impactful. You must have heard about your trainer or any other professional’s recommendation to walk 10,000 steps daily. This is because walking daily is the best way to boost your energy.

10,000 steps are equivalent to roughly five miles of running or walking, depending on your speed. If you start your day with a walk, it would be the best option as you can inhale fresh air and boost your energy.

If it’s impossible to complete your steps right in the morning, you can break them up into short intervals during your day or after work.

2. Doing Pushups with Home Furniture

What is better than utilizing your work-from-home equipment and furniture for exercise? You can do various kinds of pushups by using your equipment and furniture; for instance:

•   Pushups on Desk: You can place your hands on the desk in a pushup position and use your arms to bring your body up and down.
•   Tricep dips: You can bend your arms at a 90-degree angle on the chair you use and then push up and down.
•   Pushups by Wall: You can even perform pushups by placing your hands on the wall in a push-up position and then pushing yourself back and forth.

3. Set a Time to Get Yourself Moving

To avoid sitting down for extended periods, you can set up a timer on your watch, phone, or laptop to get moving. Set a timer for every hour, and when the alarm rings, you can run within a specified place, do jumping jacks, or take a stroll around the house to move your legs and body.

Sitting constantly in the same position for hours can significantly harm your spine and posture. This is why it is best to stand and move in short intervals.

4. Squats to Improve Your Sitting Posture

Squats provide stimulation and strength to your muscles and joints, and also improve your sitting position. Repeated squats can even strengthen your hamstrings and quadriceps. Whenever you finish a call or meeting, do a set of 10 chair squats before sitting down.

You can do this by going low on the chair and standing back up. With this exercise, you will see how relaxed and strengthened your legs and back will feel after this.

5. Standing and Stretching During Calls

Sitting straight away in a row for hours can cause lethargy and laziness. You can stand and stretch during office calls or meetings online. When you stand, your muscles stretch and relax, providing proper blood flow to your body.

So, make it a habit of standing and stretching during calls and meetings, so your legs and back receive proper blood circulation and your muscles relax from being still in the same position for hours.

Working out during work-from-home sessions might seem complicated, but it is not impossible. You can just manage your time and try to do these little exercises to keep your body pumped and boosted throughout the day.

What are some of your favorite exercises while working from home? Tag is on Instagram! @FITAID