7 Easy Ways To Sneak In More Protein In 2023

Some call it Dry January, while others say “New Year, New You.” However you refer to the month after the holiday push, it’s likely you’re eyeing a resolution that examinines your health and eating habits. In fact, according to recent research, half of all Americans who make resolutions dedicate theirs to eating more healthfully. To many, that means introducing more lean protein to your everyday diet. Studies published in the Journal of Clinical Nutrition and from Tufts University, as well as from the University of Oldenburg in Germany, suggest that protein-forward eating may increase not only muscle mass, but also aid in bone density and longevity. Here are some easy ways to amp up your protein intake in the new year.

1) Add A Bit Of Crunch To Your Blender

Give your smoothies staying power by dropping in a handful of almonds or a spoonful of peanut butter. For a tried-and-true combo that will keep you grooving until lunchtime, blend 1 ripe banana, a handful of raw kale, a heaping spoonful of salted peanut butter, a dash of ground cinnamon, a handful of ice cubes, and a splash of water.

2) Make Breakfast A Wrap

Swap out your morning bagel for a protein-packed wrap without sacrificing your favorite flavors. Smear an egglife everything bagel egg white wrap with cream cheese, stack it with sliced cucumbers and lox, and sprinkle with dill for a lightened-up version of the classic brunch sandwich. With 6 grams of protein per egglife wrap and zero sugar or saturated fat, it’s the perfect way to start the day.

3) Try A Midday Munch

Some days that 3pm slump hits hard. It’s easy to grab a handful of chips or a candy bar, but they won’t sustain you for long. Instead, spread almond or peanut butter onto an egglife sweet cinnamon wrap, sprinkle with dried fruit (like cherries, cranberries, or raisins), and roll tightly. Slice into one-biters that provide a boost of long-lasting energy, thanks to the powerhouse combination of protein and fiber.

4) Go For Complete Proteins

Eggs, fish, quinoa, and whole soy products are a few of our favorite complete proteins (proteins that contain all 9 amino acids our bodies need to function). Happy hour isn’t happy without a salty snack, so try munching on edamame. Boil frozen edamame still in their shells for a few minutes until hot and tender. Toss with salt and your favorite seasonings and enjoy.

5) Hasta Luego Tortillas

Add some oomph to your favorite enchilada recipe by using egglife southwest style wraps in place of tortillas. Their flexibility makes filling them super easy, and their subtle Tex-Mex flavor melds perfectly with the other ingredients. Each wrap is made with cage-free eggs and contains 5 grams of protein, lighting up this comfort food staple significantly without sacrificing flavor.

6) Blend Your Grains

Next time you make rice, try cutting it with protein-rich quinoa: Use ¾ cup long-grain white rice (such as jasmine or basmati), ¼ cup quinoa, and 1¼ cups water. Add to a small pot with ½ teaspoon kosher salt, bring to a boil, then reduce to low, cover, and cook for 17 minutes. Let it rest off the heat for 5 minutes, covered, then uncover and fluff gently with a fork. The added protein from the quinoa will keep you energized and satisfied longer than a simple bowl of rice.

7) Snack It Up

Lean into nacho night with egglife southwest style or egglife original wraps for chips. Stack a few wraps, then cut into 6 wedges. Spread in a single layer on a rimmed baking sheet, spray with nonstick spray, and sprinkle with a little salt. Bake at 350°F until crisp and golden, about 10 minutes. Load with beans and shredded cheese, return to the oven until melty, then top with pickled jalapeños, finely chopped onions, sour cream, and cilantro.

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