How to Eat More Protein: 7 Easy Tips to Try Right Now
Protein is essential for building, repairing, and preserving muscle. It also helps us feel full throughout the day.
However, since it’s not as accessible as carbohydrate and fat sources, many people find it challenging to consistently hit their daily protein goals. Here are some easy tips to eat more protein and keep your hunger in check while providing your muscles with the building blocks they need to thrive!
7 Ways to Eat More Protein
Here are seven quick tips to try if you need to bump up your daily protein intake. We recommend picking one or two to start vs. tackling all seven at once.
1. Increase Protein Servings at Each Meal
It sounds simple, but incrementally increasing your serving sizes can really add up by the end of the day. Just a bit more of each protein source at breakfast, lunch, and dinner can be the difference between nailing your target or coming up significantly short.
Here is a list of protein options you can use in your meals.
If you’re counting macros, try dividing your protein evenly through your daily meals and snacks. For example, if you need to eat 140g of protein daily, aim for 35g per meal and 35g split throughout your snacks.
Wondering how much protein you need? Click below to grab our free Macro Calculator Cheat Sheet.
2. Add High Protein Fruits and Vegetables
While meat and dairy are generally thought of as the primary sources of protein, high-protein fruits, and vegetables can also help bolster your daily intake.
In fact, many vegetarians and vegans use them as one of their primary sources! Here are some ideas:
High Protein Fruits:
High Protein Vegetables:
- Mung Bean Sprouts
- Brussels Sprouts
- Snow Peas
- Green Peas
Add Protein Powder to Your Routine
Add your favorite protein powder to a smoothie, oats, a batch of pancakes at breakfast, or a yummy macro-friendly dessert for a simple and delicious way to boost your daily intake. Getting a large chunk of protein early in the day means you’re less likely to have to play catchup later on. You can also add a quick shake before, after, or during your workout.
There are a wide variety of protein powders to match your dietary and lifestyle needs. From vegan and vegetarian-friendly options to nearly every flavor under the sun, there’s likely an option that fits your needs and preferences perfectly.
Add Egg Whites to Your Scramble
Egg whites are a great way to add volume and protein to your meal with minimal added fat. Try adding them to your next stir-fry or pasta dish, and watch how your daily intake skyrockets!
Pasteurized egg whites can also be added to smoothies for a quick protein boost without negatively impacting texture or taste.
Make Protein Your Snack
Switch out your usual carb and fat-heavy snacks with ones that are protein-focused. Try pairing lean meats with your veggies, or swap out your favorite dipping sauce for a protein-packed hummus. A low-fat beef jerky is also an excellent option here, as are nitrate-free, low-sodium deli meats.
These low-calorie protein bars are great to grab and go if you need something quick. Looking to gain muscle? Try one of these options.
Need one more quick protein snack tip? Start thinking about your snacks as “mini meals” instead of filling your bowl or plate with traditional “snack foods”—it will leave you feeling fuller and more energized while promoting protein intake.
Make Greek Yogurt Your Best Friend
If your diet allows for dairy, Greek yogurt has some of the best protein macros around.
Top yogurt with fruit and nut butter for breakfast or a quick snack, or add powdered peanut butter for an extra protein boost. It also excels as a base for your favorite sauces (like our macro-friendly Tzatziki) and is a perfect replacement for oil in baking recipes.
Pro tip: We recommend grabbing plain greek yogurt vs. sugary favors. It is more versatile and gives you the ability to add your own toppings without blowing carbs out of the water or adding unnecessary sugars to your routine.
With so many varieties of cheese available, this crowd favorite can be added to almost any dish. Make sure you’re choosing the right type for your goals and macros, as some are much more macro-friendly than others.
Lower-fat Cheese Options:
- Cottage cheese
- Reduced fat mozzarella
- Reduced fat provolone
- Reduced fat ricotta
How to Eat More Protein: A Few More Resources
Although protein can be challenging to work into your daily diet, with a little extra thought, you can easily increase your intake without having to eat large portions in one sitting. Here are a few resources to help you eat more protein.
Late-Night Protein Treats
Dairy Alternatives to Fit Your Macros
If you're still feeling stuck, consider hiring a 1:1 nutrition coach. There’s no better way to learn the habits and skill sets you need to see long-lasting, sustainable results than working with an industry expert at Working Against Gravity Nutrition.
Ali is a born and bred Vermonter who fell in love with nutrition and fitness in her early 20’s and never looked back. She is both a coach and the Marketing Director for WAG and has a BA in English Literature and a Master's in Nutrition and Human Performance.
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