Candice's Kitchen

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How To Get Enough Protein On A Limited Diet:

How can I get enough daily protein when I am limited in what I can eat?

This is a question I have asked so many times over the years. As someone who can’t eat eggs, beans, nuts, soy, game meat, or too much dairy, it has been difficult to get the right amount of protein in my daily diet.

**Read diet here as a way of eating, not cutting calories to lose weight.**

I have found that when my gut is messed up it is really hard for me to digest beef. I also find that sometimes the thought of eating more meat makes me not want to eat. Fish isn’t my favorite but I have learned to like smoked salmon and tuna. Below are ways I have found to add extra protein to my daily diet.

Protein Powder

Protein powder is a great way to get in extra protein throughout your day. I have been using this protein powder for a little over 2 years now. Levels Grass Fed 100% Whey Protein, No Hormones, Unflavored is the only brand of protein powder I have found that doesn’t kill my stomach or crash my sugar. Each scoop is 25 grams of protein. I buy the protein powder with no flavor making it very easy to add to things I was already making: fruit smoothies, home made pancake mix, oats and home made protein bars. *Whey protein does contain glutamate which is a form MSG. If you are sensitive to MSG consume sparingly.*

Tuna Packets

These Bumble Bee Light Tuna packs have 32 grams of protein per pouch. They come in a variety of flavors and are super easy for a quick snack by itself or to add to a meal.

Bone Broth

I started making bone broth when my kids were toddlers. It is easy and very affordable to make. There is about 10 grams of protein per cup of bone broth. I use it in soups and stews, to braise meat, cook grains, as well as drink it straight. When I don’t have time to make bone broth I usually buy Kitchen Basic Bone Broth.

Greek Yogurt

One serving of greek yogurt has between 13 to 20 grams of protein. Greek Yogurt is so versatile. You can add it to smoothies, mix with berries and a drizzle of honey, add it to oatmeal, put in baked goods, there are endless possibilities. My favorite way to eat greek yogurt to pair it with savory foods. Yotam Ottolenghi’s Charred Cherry Tomato with Cold Greek Yogurt is my absolute favorite recipe.

Beef Gelatin

I have been buying Aspen Naturals GrassFed Beef Gelatin for several years now. There are 21 grams of protein per serving. While it is not a complete protein, it does help the body use other proteins that you eat or drink. Aspen Naturals is unflavored and will dissolve in hot liquid making it very easy to use. You can add it to bone broth, soups and stews, blend in coffee, etc. Check out my fruit juice jello recipe.


Getting enough protein can be a challenge for those of us with food intolerance. There are a lot of ways to add more protein into our daily diet, these are just the ways I am finding that work for me. I would love to hear how you get enough protein in your daily diet.

**This post contains affiliate links.

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