When I first started on my journey tracking food I thought I had PLENTY of protein in my diet. My husband and I raise beef cattle, and with a freezer full of beef, of course I thought I ate enough protein.
Boy was I wrong! Turns out that protein is in so much more than just red meats and I learned there were plenty of simple swaps that could help me hit my protein goal without overhauling my entire diet.
If you’re new to your journey tracking macros and hitting a protein goal it can feel pretty overwhelming and feel like you have to completely change the way you eat. These simple swaps can help you increase your protein with foods you’re probably already buying. If you're looking for even more guidance on tracking macros or discovering even more swaps like these, the LJW Nutrition Team is full of knowledgeable coaches who are ready to help.
Protein Swaps That Make Hitting Your Protein Goal Easier
Swap #1: Greek Yogurt Instead of Sour Cream
First things first, the powerhouse of protein swaps! Switching sour cream for plain low-fat Greek yogurt. Call me crazy, but I truly cannot tell the difference in the flavor between the two. Plus you can usually enjoy a larger amount of Greek yogurt for similar calories while getting significantly more protein. The easiest hack I’ve learned is to just sub it out while making recipes Tzatziki Chicken Salad. I personally love adding it to my tacos, dips, and baked potatoes!
Swap #2: Chickpea Pasta Instead of Regular Pasta
My second favorite swap is pasta!!! Using a pasta that is chickpea based will give you added protein versus just plain white pasta. It’s just an easy transition to help increase the total protein for the day. They taste identical in my opinion and are incredibly satiating too! There is a little difference you may notice in cooking, but reading the instructions on the package has never led me astray. It has truly become my go-to pasta, especially for recipes like Lazy Lasagna because it’s such an easy way to boost the protein without compromising flavor. I haven’t found a sauce or pasta salad it doesn’t swap well with!
Swap #3: Ultra-Filtered Milk Instead of Regular Milk
Third is swapping out regular milk for a lower fat option. My personal favorite is Fairlife because it keeps the protein content the same, but the ultra filtration lowers the sugars and overall calories. Win-win! Ultra filtration is how the milk gets separated after pasteurization. Many grocers are creating their own versions of the ultra-filtrated milk which is making it even easier to find on the shelves! If you use milk in your morning coffee, some oatmeal, and your afternoon smoothie like me, this can be a BIG difference in macros.
Swap #4: Edamame Instead of Potato Chips
My last easy swap is a little more outside the box, but hear me out. Edamame for your potato chips. I know it sounds crazy, but the crisp crunch with a little bit of salty seasoning is just as satisfying as those bags of potato chips. It’s higher in protein and fiber so you’ll be fuller longer, and you won’t have the craving to go back for more. An added bonus is there are options available for flavor, just like those chips!!
The best part is that these are foods you're probably already buying. Instead of completely changing the way you eat, try swapping one or two items for a higher-protein option. Those small changes can make it much easier to hit your protein goal without feeling like you're changing everything.
Try to remember consistency over perfection!
There’s no need to overhaul your entire diet overnight. Start with the next time you run out of sour cream you pick up Greek yogurt. Those small, consistent choices will add up, and you’ll find that hitting your protein goal won’t feel as daunting as it once did. That’s where the magic happens and we can create those lifestyle changes!
