Looking for some easy tips to increase protein in your family’s meals and snacks? Without spending a ton on groceries?
Protein is a hot topic these days. It plays a huge role in helping us stay full, energized, and healthy. And whether you’re trying to keep your kids’ energy levels stable through a busy school day or you’re a mom juggling work, workouts, and well…life, good protein intake goes a long way.
It can be really tough as a busy mom to find ways to actually get more protein into meals and snacks. Especially if you are on a budget and don’t want to spend hours in the kitchen.
The good news? It doesn’t have to be hard! By making small changes and thinking beyond the usual protein options, you can easily boost the protein in your family’s diet. Here’s how to make it happen.
Easy Protein Tips For Families
Protein Tip #1: Think Beyond Meat
Yes, meat is a great source of protein, but it’s also one of the pricier options on your grocery list. The grocery bill adds up fast. The solution? Start stretching your meat farther by pairing it with affordable, protein-packed options like beans and whole grains.
Examples:
- Beans and Rice: Mix black beans or kidney beans with brown rice for a protein-rich side dish that goes with many types of meals.
- Tacos, enchiladas, burrito bowls, and stir fry are delicious!
- Chili combines ground meat with beans to make your meal stretch further while still giving a great meaty flavor.
- Grains: Oatmeal and quinoa are great higher-protein grain options that also have a good amount of fiber! Great for sides, baking, or
- Oatmeal for an easy breakfast option or used in baked goods.
- Quinoa can be added to other pasta dishes or used in breakfast recipes.
- Check out this post for some amazing quinoa recipes.
**Struggle with super-picky kids? Check out this post for some great ideas!
Not only does this approach save money, but it also introduces your family to more variety and nutrient-rich meals.
Protein Tip #2: Dairy
When you’re tight on time but still want to pack in the protein, reach for dairy! Yogurt, cottage cheese, and even slices of cheese are all easy-to-incorporate options that kids (and adults) love. Plus, they give the added bonus of calcium for strong bones and teeth.
Here are some quick dairy ideas:
- Milk: Add to pancake mix and smoothies for extra protein.
- Breakfast Parfaits: Layer Greek yogurt with granola and fresh fruit for a protein-packed, no-fuss breakfast.
- Fruit Dip: Vanilla greek yogurt mixed with peanut butter makes a delicious dip for fruit.
- Look for lower sugar (less than 7g/serving) options.
- Cottage Cheese Toppers: Top cottage cheese with fruit, honey, or even a sprinkle of cinnamon for an energy-boosting snack. Granola and crunchy cereals are great too.
- Have a tough time with cottage cheese texture? Blend it up and add to smoothies and sauces.
- Check out this post for some delicious recipes using blended cottage cheese.
- Cheese on the Go: Keep string cheese or cubes/slices of cheddar or mozzarella in your fridge for a quick snack or lunchbox addition.
Protein Tip #3: Eggs
Eggs might no longer be the super-cheap option they once were, but they’re still one of the most affordable protein sources around. And the best part? They’re incredibly versatile. You can use them literally any time of day and in countless ways.
Try these out:
- Breakfast Burritos: Scramble eggs with veggies, beans, and a sprinkle of cheese, then wrap them in a tortilla.
- Egg Muffins: Whisk eggs with chopped veggies, pour into muffin tins, and bake. These can be made in advance and stored in the fridge for busy mornings.
- Boil and Go: Hard-boiled eggs are perfect for on-the-go snacks. Sprinkle on a pinch of salt, and you’re good to go! They are also great on sourdough avocado toast.
**Intimidated by the thought of making sourdough? Check out this post for hacks to simplify the sourdough process.
Your possibilities with eggs are nearly endless, so stock up and get creative.
Protein Tip #4: Nuts and Seeds
Do your kids adore trail mix? Good news—that can be an easy way to sneak in protein! Nuts and seeds aren’t just protein-rich; they also bring in healthy fats and fiber.
Here’s how to use them:
- Homemade Trail Mix: Combine almonds, peanuts, cashews, sunflower seeds, and dried fruit. Add a handful of chocolate chips for a kid-friendly touch.
- Salad Toppers: Sprinkle flaxseeds, chia seeds, or pumpkin seeds on top of salads for crunch and protein.
- Cereal Boost: Stir in hemp hearts to your morning cereal or oatmeal for added nutrients without altering the taste.
- Baking Add-ins: Seeds like flax and chia can also be mixed right into pancake batter, baked goods,or even smoothies. Your kids won’t even notice the difference!
- Nut Butters: Use nut butters as fruit dip to add protein and some healthy fats.
Try this easy protein ball recipe with chia and flaxseed. It has crushed pretzels for a delicious sweet and salty protein snack!
Protein Tip #5: Prepare Ahead
Meal prep gets a bad rap sometimes. It doesn’t need to be something that takes hours of your precious weekend though. A little planning goes a long way!
- Mix your own or buy trail mix.
- Use seasoning shakers or other easy-to-scoop containers for flax, chia, and hemp seeds. Keep it in sight to build the habit of adding these to cereal and salads.
- Blend a container of cottage cheese over the weekend to use in sauces, or add ranch seasoning for veggie dip.
- Mix greek yogurt with peanut butter so it’s ready for fruit dip.
- Hard boil some eggs.
- Pick one type of meat to cook extra servings to eat throughout the week.
- Make extra rice or quinoa to use all week.
Start with 2 or 3 of these over the weekend and build up. Don’t stress about doing too much and then end up overwhelmed and doing nothing!
This post was all about easy protein tips for your family.
Adding more protein to your family’s meals and snacks doesn’t have to be expensive or time-consuming. Just start small by incorporating these ideas into your routine one at a time. Soon, you’ll build new meal and snack routines. It feels so good to slowly add in more nutrient-rich food that will help energize you and your family.
What’s your favorite way to add protein to your family’s meals? Share your tips in the comments or try one of these ideas and let me know how it goes!
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Easy Crockpot and Instapot Meals for Busy Moms
11 Sourdough Hacks for Beginners (Fast and EASY for Busy Moms!)
