Studies suggest that dietary protein can help you feel fuller longer. Eating enough protein can help decrease the total amount of calories you consume throughout the day. Protein also helps build muscle and provides energy. Here are ten easy ways to work a bit more protein into your diet.

Replace fat-laden foods with protein

These options deliver the crunchy or creamy texture you’re looking for, along with a few extra grams of protein:

1. Roasted nuts and seeds have plenty of crunch and crisp as well as a nice dose of protein—try them in place of fatty fried snacks like chips and fries
2. All-natural nut butters add protein along with creaminess when used in place of mayonnaise or butter on sandwiches
3. Hummus and other bean dips deliver more protein than traditional sour cream-based dips (start with this Hummus recipe)

Add some soy

Soy is one of the few plant foods that contains all 9 essential amino acids the human body needs everyday. Learn more about soy and add some to your diet with these easy ideas:

4. Look for snacks and cereals that contain soy
5. Try soy milk with your morning whole grain cereal
6. Make fruit smoothies with silken tofu (we like this Banana-Cocoa Soy Smoothie)
7. Snack on soy nuts, which come in plenty of tempting flavors

More protein possibilities

8. Replace refined carbohydrate snacks with whole grain snacks providing at least 3 grams of protein, such as whole grain cereals and homemade Trail Mix
9. Canned wild-caught salmon is a protein-rich, delicious snack or lunch—plus it contains both omega-3s and calcium
10. Combine grains, nuts, seeds, and legumes in smart ways. Rice and beans, corn and seeds, barley and lentils create complete proteins when combined. Check out this article on Complete Plant Protein for more protein-packed meal and snack ideas.