Increasing Protein Intake for Picky Eaters: Ideas and Recipes

Understanding Protein Needs

Before diving into strategies, it’s essential to understand why protein is so important. Protein is crucial for growth, repair, and overall health. It helps build muscles from all that work you’re putting in during class, supports the immune system so you can fight off all the germs your kid brings home, and keeps you feeling full longer. 

Strategies for Increasing Protein Intake

  1. Sneak it In:

    • Incorporate protein-rich foods into favorite dishes. For example, add Greek yogurt to smoothies or oatmeal.

  1. Choose High-Protein Snacks:

    • String Cheese (1 piece = 6g)

    • Hard-boiled eggs (1 egg = 6g)

    • Nut butter with apple slices.

    • Edamame (1 cup = 18g)

    • Cottage cheese (1 cup = 25g)

    • Greek yogurt (1 cup = 20g)

    • Pumpkin seeds (30g = 7g)

    • Tuna (1 can = 20g)

  1. Make It Easy:

    • Grab and Go! Prep ahead of time and put things like high protein snacks (above), front and center in your fridge so you don’t even have time to grab the chips and salsa instead!

  1. Smoothies and Shakes:

    • Blend protein powder or Greek yogurt into smoothies. Add fruits and veggies to mask any flavors you may not love. You can also find pre-made protein drinks that are delicious and so easy to grab and be on your way! We love Premier Protein , Fairlife premade drinks! Disclaimer: Protein drinks should NOT be your primary source of protein each day. You should always choose whole foods when you’re able to!

  2. Use Alternatives:

  • Consider plant-based proteins like beans, lentils, or quinoa, which can be a great alternative to meat- and they keep for longer! Stock up next time you see a sale at your local grocery store. That way you have it on hand when you need it.

SUPER Simple High-Protein Recipes

Here are a few easy ideas and recipes that are high in protein! 

Cheesy Egg Muffins (10g protein per muffin)
Ingredients: 

  • 6 eggs 

  • 1 cup shredded cheese (cheddar, mozzarella, or a mix) 

  • 1/2 cup diced vegetables (spinach, bell peppers, or mushrooms) 

  • Salt and pepper to taste

Instructions: 

  1. Preheat the oven to 350°F (175°C). 

  2. Whisk the eggs in a bowl and mix in cheese, vegetables, salt, and pepper. 

  3. Pour the mixture into 6 muffin tins, filling each cup about 3/4 full. 

  4. Bake for 20-25 minutes or until the muffins are set. 

  5. Let cool and store in the fridge for easy snacks.

Peanut Butter Banana Toast (12g Protein)
Ingredients: 

  • 1 slice of whole-grain bread 

  • 2 tablespoons peanut butter (or any nut butter) 

  • 1 banana, sliced 

  • Honey or cinnamon for topping (optional)

Instructions: 

  1. Toast the bread to desired crispness. 

  2. Spread peanut butter evenly on toast. 

  3. Top with banana slices and drizzle with honey or sprinkle with cinnamon if desired.

Quinoa Salad (26g Protein)
Ingredients: 

  • 1 cup cooked quinoa 

  • 1 cup black beans (canned, rinsed) 

  • 1/2 cup corn (frozen or canned) 

  • 1/2 cup diced bell peppers 

  • Lime juice, olive oil, salt, and pepper to taste

Instructions: 

  1. In a large bowl, combine quinoa, black beans, corn, and bell peppers. 

  2. Drizzle with lime juice and olive oil, then season with salt and pepper. 

  3. Toss well and serve chilled or at room temperature.

Try adding more protein into things you already enjoy! Simple changes and additions will allow you to reap the benefits of protein! 


Follow LifeCYCLE on Pinterest for more ideas we’ve gathered!

LC PINTEREST

Emily Harlow