Running Low On Protein Sources? How To Up Your Intake All Day

Whether you eat animal products or not, protein is a little hard to come by at the moment. With meat and meat alternatives flying off grocery store shelves faster than you can say, "grass-fed, pasture-raised," getting an adequate amount of protein might take a little creativity during quarantine. 

When it comes to protein-rich beans, chickpeas tend to be a fan favorite. They're packed with protein (1 cup of cooked chickpeas has about 14 grams of protein, says Abby Cannon, J.D., R.D., CDN), and they're oh-so versatile—blend them up to make a creamy hummus, add them to soups for a little more heartiness, even use them to boost the protein of your desserts. 

If you have some extra frozen produce on hand, you might be upping your smoothie game of late. Consider a collagen supplement powder your smoothie's best friend: "Not only is protein important in order to help manage blood sugar levels; it provides the building blocks for beautiful hair, skin, and nails," Fahey explains.* "As collagen is the most common protein in the body, choosing a grass-fed collagen powder is an excellent addition to your morning smoothie."*  If you want more of a proper meal, make a smoothie bowl and top it with fruits, grains, granola—really anything you have in the fridge or pantry at the moment.

Craving a salty snack? A handful of nuts can satisfy your fat and salt craving while giving you heaps of protein and sustainable energy. "Having a handful of nuts per day is the perfect snack, or you can add them to a meal for some crunchy texture," Cannon notes.

Lentils are another way to make a dinner comforting and hearty. Need to thicken a soup? Toss in some brown lentils. Looking to mix up the texture in your salad? Add some black lentils for a protein punch. Cooking a plant-based Bolognese? Red lentils are your guy.

In terms of wild-caught fish packed with healthy omega-3s, Alaskan salmon is a great option. What's more, it's incredibly shelf-stable—a perfect item to stock up on. 

"It can be used for anything—from a breakfast hash with potatoes and celery to salmon cakes to even a salmon spread with crackers," says registered dietitian Carlene Thomas, RDN. A versatile option, you can fit canned Alaskan salmon into any of your meals to boost the protein content. (For the easiest salmon cakes ever, check out our recipe here.)