You’ve probably heard that it’s important to make sure you’re eating enough protein. But why? Protein is an essential macronutrient that plays a vital role in your overall health including building and repairing tissues, producing enzymes and hormones, maintaining bone density, and more. Whether you’re looking to build muscle, lose body fat, or simply maintain a healthy lifestyle, ensuring you get enough protein each day will go a long way in helping you feel your best. If you find it challenging to hit your protein goals, here are some easy and practical ways to increase your intake.

How Much Protein Should You Eat

The amount of protein a person should eat per day depends on many factors like age, gender, activity level, lifestyle, and specific health goals. If you’re not sure how much protein you should be eating, working with qualified professional such as a nutrition coach, registered dietitian, or your health care provider can help you determine how much protein you should be eating. A good place to start is making sure you have at least palm size amount of protein with each meal. A palm size amount may look like 2 eggs, 1 cup of greek yogurt, 3-4oz of tofu or meat.

Start Your Day Off Strong with a Protein-Rich Breakfast

A protein-packed breakfast sets the tone for the rest of the day. Instead of reaching for granola bars, cereals or pastries, opt for protein-rich options like overnight oats, eggs, tofu, greek yogurt, or a protein smoothie. Adding a scoop of protein powder to your morning smoothie or oatmeal is another quick way to boost your protein intake.

Incorporate Protein in Every Meal

Build your meals around your source of protein. Whether it's meat, fish, eggs, dairy, legumes, or plant-based protein sources like tofu and tempeh, making protein a central part of your meals can help you naturally increase your intake. For example, you could consider adding chicken or beans to your salads, use quinoa for a grain, or add beef, egg, or tofu to your stir-fry.

Snack on Protein-Rich Foods

Snacking is an excellent opportunity to increase your protein intake. Instead of reaching for chips or cookies, choose snacks like edamame, a protein smoothie, nuts or seeds, cheese, or hard-boiled eggs. You could also consider adding a protein rich dip such as hummus, greek yogurt based dips, or silken tofu based dips for foods like apples, celery or carrots.

Choose High-Protein Grains

Swap out regular grains like white rice or pasta for higher-protein alternatives. Quinoa, farro, and barley are great choices that provide more protein than their more common counterparts. You can also try using pastas such as chickpea pasta or lentil pasta as alternative for traditional white pastas. These grains can be used in salads, soups, or as a base for a main dish.

Use Protein Supplements

It’s always best to try to get your protein from whole food sources. However, if you’re struggling to get enough protein from whole foods, consider using protein supplements like whey, casein, or plant-based protein powders. These can be easily added to smoothies, oatmeal, or baked goods for an extra protein boost. Adding creatine may also be helpful for improving strength, aiding in recovery, and building muscle. If you’re adding a new supplement, consult with a healthcare provider before starting any supplement regimen to ensure it aligns with your individual health needs and goals.

Opt for Protein-Rich Desserts

Who says desserts can’t be healthy? Try making a parfait using greek yogurt with honey and berries, chia seeds or tofu can make a delicious pudding, or eating protein-packed mug cakes are delicious ways to satisfy your sweet tooth while still increasing your protein intake.

Experiment with Meat Alternatives

If you’re vegetarian, vegan, or just looking to cut down on meat, try incorporating meat alternatives like tofu, lentils, tempeh, or seitan into your meals. These plant-based proteins are versatile and can be used in a variety of dishes, from stir-frys to sandwiches.

Prepare Protein-Rich Meals in Advance

Meal prepping is a fantastic way to ensure you always have protein-rich meals and snacks available. Prepare chicken, fish, or plant-based protein options like tofu, beans, and lentils, so you can easily add them to your meals throughout the week. You can use your prepared proteins in many different meals such as wraps/sandwiches, salads, or as an entrée in a dinner dish.

You can also meal prep protein-rich breakfasts such as overnight oats, egg bites, or egg (or tofu) breakfast sandwiches. Pro-tip: store your breakfast sandwiches in the freezer and simply heat them up in the oven or air fryer, a great breakfast for busy mornings!

Increasing your protein intake doesn’t have to be difficult or time-consuming. By making a few simple changes to your meals and being mindful of your protein choices, you can easily meet your daily requirements and enjoy the many health benefits that come with a protein-rich diet. Remember you don’t have to be perfect or try them all! If you’re trying to increase your daily protein intake, start by incorporating one of these tips consistently throughout the week and see how that works for you.

Looking for more help?

As a holistic nutrition coach, my approach is centered on understanding the unique needs of each individual and guiding them toward balanced, sustainable health that matches their goals and lifestyle. Together, we’ll work on building healthy habits that nourish both your body and mind, empowering you to thrive long-term. With personalized strategies, practical tips, and ongoing support, I’m here to help you achieve a healthier, happier lifestyle holistically.