6 High Protein Swap To Curb Hunger

When it comes to training as a Certified Strength and Nutrition Coach, I always tell people that the little things add up. When it comes to increasing your protein intake, every little bit matters.

This means that even the smallest swaps can help you increase your daily intake, lose weight, stay full, and boost your immune system.

Before you dive in, learn more about how much protein you really need and start reaping the benefits of a high protein diet... without sacrificing foods you already enjoy.

High Protein Swaps In Everyday Foof

Below are 6 food swaps you can use to eat more protein. Some of them are used in baked goods and cooking and others are helping you make better choices when it comes to snacking.

1. Greek Yogurt For Sour Cream

This only applies to those who aren’t dairy-free obviously (learn more about dairy-free diet benefits). But in dressings, sauces, and even in some desserts you can swap out sour cream for a protein-packed Greek yogurt and bump up your intake. Given there are a lot of vegan Greek yogurts on the market now too, even if you follow a dairy-free diet you can reap the benefits of this protein swap.

2. Protein Powder for Flour

In muffins, pancakes, and other baked goods you can cut the flour in the recipe and replace it with protein powder.

For regular flour and whey protein, this normally works in a 1:1 ratio. For gluten-free flour and vegan protein powder you’ll want less protein powder than the flour called for as pea protein absorbs like crazy (learn more about how to choose a protein powder).

3. Protein Bars For Granola Bars

Granola bars, especially homemade granola bars, are delicious. But they're not often very fueling (unless you make them with protein granola obviously!).

Instead of reaching for semi-empty calories, learn how to make homemade protein bars. These gluten and dairy free protein bar recipes are life savers on busy days.

If you can't make your own, something like RX Bars are always a better option.

4. Quinoa for Rice

For a plant-based protein, quinoa is badass and contains all essential amino acids. Swapping a grain for a grain is perfect as quinoa has far more nutrition than rice.

For Buddha bowls, breakfast bowls, or just as a side dish this is a wicked choice.

5. Protein Shakes For Fruit Smoothies

Smoothies are a convenient way to gain nutrients on the go. However, without an adequate protein source, they're also an easy way to spike your blood sugar.

Instead of plain fruit smoothies, make protein shakes with either protein powder or collagen powder.

Collagen is the cleanest source of protein you'll find, it blends without changing texture, and it adds a hefty dose of protein to your day. In fact, I use it so much that my collagen recipes are one of the most popular on the blog.

Here's a list of 10 Energizing protein shakes to kick off your new habit.

6. Cottage Cheese For Cream Cheese

Again, this only works if you tolerate dairy, but subbing even half of the cream cheese in the recipe for cottage cheese can have a huge impact.

To ensure the texture remains creamy and not chunky in your recipes, blend the cottage cheese first of course.

Final Thoughts

Remember, you don’t always need to go hard on every little thing or eliminate all your favorites. Simple swaps to foods you enjoy can add up.

Below are a few more resources on getting more protein into your diet without you noticing.

• What is collagen powder (and how it can fix your diet!)
• Foods high in collagen
• Protein powder vs. collagen powder
• High protein snack recipes
• High protein meal templates

You'll also want to learn how to save money while you eat more protein so that you can rock this longterm.