You’ve probably been told that all Americans eat enough protein. That it’s the one thing we can always seem to get enough of… and if you are eating meat at all 3 meals, that is probably true for you! 

But if you are like many of the women I work with, you have been focused on eating plenty of fruits, vegetables, and whole grains (which is a beautiful thing!!). 

Unfortunately what can happen is that protein tends to get left behind. Or maybe you just aren’t getting as much protein as you think you are and your meals could use a little love. 

While beef, chicken, poultry, pork, and fish  are all excellent sources of protein they aren’t the only excellent sources. They also shouldn’t be the only “go-to” in our pocket for protein, especially when they can take extra time to prepare and can be expensive. 

Often relying on just a few good sources of protein can lead to boredom with meals and lack of diversity in your food. While meat provides so many important nutrients, and I don’t suggest cutting it out, having other options is necessary. 

An important goal to have is to add diversity to your diet. This is important because the more foods we eat, the better our nutrition is overall. We get more vitamins and minerals, have better gut health, and a stronger immune system and stress response when we create a varied diet.   

Often when people hear this they think, “okay more vegetables, got it!” 

However, that’s not the only way to add diversity! We can add different grains, fruits, veggies, and yes…proteins. 

So how can you add more protein?  Here’s 7 ways to add protein to your meals: 

Greek Yogurt: Greek yogurt packs a punch with about 15g of protein per serving (depending on the brand, make sure to check your label!). Plus as a good source of probiotics, you are supporting your hormone balance and gut health. 

How to add: 

• Replace sour cream with greek yogurt
• Add to oatmeal or overnight oats to make it extra creamy 
• Add to a marinara sauce
• Make a veggie dip 
• Mix with peanut butter and eat with apples or celery 
• Add it to a smoothie or smoothie bowl 
• Make frozen yogurt cups! Get the recipe for these pb chocolate chip cups here!

Cheese: Shredded cheese offers about 6g of protein in ¼ of a cup and 1 cheese stick has about 7g of protein. These are small and easy ways to add some protein to your meals!

How to add: 

• Add a cheese stick to your lunch 
• Top your eggs with cheese in the morning 
• Add to pasta
• Pair with fruit 
• Make a mini charcuterie board with cheese, nuts, seeds, fruit, and veggies for lunch

Edamame: This is one of my favorite ways to add protein, fiber, and soy to a meal! You may have been taught that soy is bad for your hormone health, but that actually isn’t the case. It is incredibly supportive to hormone health AND has about 8g of protein per  ½ cup!

How to add: 

• Add to a Stir Fry 
• Steam and serve as a side dish with a meal 
• Add to a takeout meal such as fried rice 
• Use in a pesto recipe 
• Add to a salad

Tofu and Tempeh: Speaking of soy, these 2 soy based protein sources make an excellent main dish to your meal! Tofu has about 10g of protein per ½ cup and tempeh has about 15g per ½ cup! 

How to add: 

• Use as the protein in a Stir Fry 
• Add tofu to scrambled eggs (break them up and scramble with the eggs) 
• Bread them and bake in the oven 
• Roast in the oven or air fry and add to a salad 
• Make tempeh meatballs 
• Add tempeh to a sandwich 

Eggs: One of the most egg-celent source of protein! These little power punches have about 6g of protein per egg. Which is why they are such a popular option, because you don’t have to do much to get the benefit (and they taste good). 

How to add: 

• Add a fried egg to leftover grains and veggies (I will top anything with a fried egg if we’re being honest) 
• Add to pasta or ramen 
• Mix into rice or make fried rice
• Include on a sandwich 
• Make a batch of hard boiled eggs to have on had for snacks 

Chopped nuts or nut butter: While nuts and nut butter are generally a better source of fat than protein, they still add a bit of protein! I wouldn’t suggest using them as the main source of protein in a meal, but they make a very good addition. 

There is about 7g of protein per ¼ cup of almond, 2-5g or protein per  ¼ cup of walnuts and pecans, and 1 serving of nut butter has about 6g of protein!

How to add: 

• Add to yogurt of oatmeal
• Top your toast or waffle 
• Mix into a veggie or fruit dip 
• Use to top a salad
• Add to steamed veggies or stir fry
• Eat with fruit for a balance snack
• Add to roasted veggies for a sweet and nutty flavor 

Hemp seeds: While many seeds can add a nice boost of protein, hemp seeds are particularly helpful to have on hand! They provide healthy fats along with about 9.5g of protein per 3 Tbsp. 

How to add: 

• Use to top yogurt, granola, oatmeal
• Add to toast with nut butter 
• Use them while baking or add to your favorite muffin recipe 
• Add to a smoothie 
• Include them in your salad 

Protein is essential for hormone health and fertility. Proteins are the building blocks to our bodies and without enough we can’t expect our bodies to produce, regulate, and support hormone function properly. 

Protein is also necessary for balanced meals that promote healthy blood sugar levels, long lasting energy, and meals that actually keep you full for longer than an hour. 

When planning out your meals, always be sure to have a good source of protein with each meal, add extra protein sources when you need, and always add protein to your snacks. 

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Happy Hormones!