Protein is an essential nutrient that helps preserve muscle, maintain bone density, support metabolism, and promote overall health. Unlike carbs and fats, your body can’t store protein, which means you need a steady supply to get its many benefits. Whether your goal is to build muscle, maintain a healthy weight, or support your metabolic health, optimal protein is key.1-3
How much protein do you need? More than you think. While protein requirements can vary, I generally recommend consuming 0.7-1 gram of protein per pound of your ideal body weight.
If your goal weight is 150 pounds, you’ll want to get 105-150g of protein daily. To do that, aim for 30-50g of protein at each meal to reach these goals.
While this might seem challenging, these practical tips can help you effortlessly boost your protein intake. Here are 10 effective strategies to help you easily increase your daily protein consumption.
10 Ways to Get More Protein into Your Meals
1. Prioritize Animal Protein
Animal proteins are the most efficient way to boost your protein intake. For example, a 4-oz chicken breast provides approximately 35g of protein, wild salmon offers around 26g, and grass-fed beef has about 28g. In comparison, a 4-oz serving of broccoli contains only about 2.5g of protein. (For the record, I want you to eat both—enjoy vegetables for their nutrients and fiber, and rely on animal foods for your protein needs.)
Animal proteins are more protein-dense than plant proteins, and they are considered complete proteins, meaning they contain all the essential amino acids your body needs. Your body can’t make essential amino acids, so you must get them from food. This makes animal proteins a more efficient source for meeting your daily protein requirements.4
Need some ideas to get started?
- Coffee Spiced Meatballs with Mango Chutney: 41g protein serving
- Salmon with Zesty Mango, Strawberry, and Black Bean Salsa: 32g protein per serving
- Grilled Portobello Burgers with Roasted Tomato-Churri Sauce: 41g protein per serving
- Springtime Pork Stir-Fry: 38g protein per serving
- Baked Stuffed Eggplant: 40g protein per serving
2. Start Your Day With a Loaded Smoothie
Think of protein as the bumper meal that jumpstarts your metabolism and fuels your morning with energy and strength. A protein-packed smoothie is a quick and efficient way to boost your protein intake.
The easiest way to boost the protein content of your smoothie is to start with a clean protein powder and use a high-protein plant milk like Good Karma.
Our All-In-One Shakes deliver 20g+ of high-quality, great-tasting protein per serving. They make high-protein smoothies easy to prepare and can be customized with your favorite add-ons (including unsweetened almond butter and flax milk) to reach 30+g of protein, tailored to your taste.
Download my FREE Eat Protein First Loaded Smoothie Cookbook with 60+ protein-packed recipes to start your day with.
3. Boost Breakfast with Protein
Sometimes it’s a bit too cold for a smoothie and you want something warm and comforting. Here are a few protein-packed breakfast ideas to start your day with:
- Savory Quinoa Breakfast Bowl with purple sweet potatoes, ground turkey, nitrate-free bacon, and spices (45g protein).
- Chicken Sausage Sweet Potato Hash (35g protein)
- Cauliflower Breakfast Pizzas with chicken sausage and customizable ingredients on a cauliflower crust (36g protein)
4. Try These Protein Boosters if You Can Tolerate Them
For a protein-packed addition to any meal, consider eggs and Greek yogurt—fantastic sources of complete protein. However, they are often the culprits of food intolerance, so be sure that you’ve determined if you can tolerate them.
Try these Chipotle Deviled Eggs for a flavorful twist: the chipotle pepper adds a subtle smokiness that enhances the taste without overwhelming spice. Likewise, these Easy Baked Avocado Egg Cups feature two superfoods (avocados and organic pastured eggs) for an irresistible start to your day.
If you can tolerate dairy, unsweetened Greek yogurt is a protein powerhouse for breakfast or any time you need a fast protein-packed mini-meal. A single cup of nonfat Greek yogurt typically contains around 30g protein, making it an excellent choice to help meet your daily protein needs. When selecting Greek yogurt, be sure to look for the unsweetened variety to avoid added sugars. Enjoy it plain, with berries, or mix in things like nuts, almond butter, or protein powder for a boost.
5. Upgrade Your Favorites
Transform your favorite comfort foods into higher-protein options with a little creativity.
Here are some ideas to get you started:
- Blueberry-Vanilla Oatmeal Protein Muffins: These muffins satisfy you just like bakery muffins, but with added protein from pecans, almond flour, and our All-In-One Shake.
- Sweet Potato Waffles With Maple Almond Butter & Bacon: A unique and tasty twist on the classic breakfast option.
- Pumpkin Spice Chai Latte: Enjoy your favorite seasonal flavor with an added protein punch that you won’t find in the coffee shop version.
6. Incorporate Nuts and Seeds
Nuts, seeds, and nut butters are excellent sources of protein, as well as healthy fats and fiber. Be mindful of any additional ingredients to avoid added sugars and unhealthy oils.
- 6 almonds = 3g protein
- 6 walnut halves = 3g protein
- 1 tbsp pumpkin seeds = 4g protein
- 10 cashews = 3g protein
- 6 brazil nuts = 4g protein
- 1 tbsp chia seeds = 2g protein5
Here are some ideas to get you started:
- Add unsweetened almond butter to your smoothie for a creamy protein boost.
- Try these Butternut Pecan Overnight Oats for a delicious and easy breakfast with 32g protein.
- Sprinkle cooked quinoa (actually a seed!) on your salads (8g protein in 1 cooked cup).
- End your meal on a crunchy note and increase your protein with these Smoked Paprika and Cayenne Roasted Almonds for a bold flavor and 5g protein boost.
- Make this custom trail mix to sprinkle over your yogurt or oatmeal.
7. Upgrade Your Sides
While the main animal protein will make up most of your plate, don’t overlook sides to boost your intake. These can help you meet your protein goals while adding variety and flavor to your meals:
- Wild rice: 6.5 g protein per 1 cup cooked
- Brussels sprouts: 5.5g protein per 1 cup cooked
- Asparagus: 5g protein per 1 cup cooked
- Broccoli: 4g per 1 medium cooked stalk6
Some ideas to inspire you:
- Roasted Brussels Sprouts with Bacon: 15g protein per serving
- Quinoa Tabouli Salad: 5g protein per serving
- Easy Detox Vegetable Fritters: 8g protein per serving
8. Add Collagen to Your Recipes
Collagen supplements are a great way to boost your protein intake and support your joints, skin, and gut health. Collagen lacks the amino acid tryptophan, classifying it as an incomplete protein. However, it still contributes to your overall protein intake in the context of a well-rounded diet, ensuring you receive all essential amino acids when combined with other nutrient-rich foods.
Collagen Peptides Powder is flavorless, which makes it easy to add to nearly any food or beverage. I’ve incorporated collagen into main dishes like this Trout Provençal, which provides a major 60g protein per serving and extra health benefits from the collagen. This flavorful recipe features rainbow trout filets marinated in lemon juice and chardonnay, then cooked with extra-virgin olive oil, shallots, minced garlic, Kalamata olives, cherry tomatoes, and fresh herbs like rosemary and thyme.
Want something a little sweeter? Try these Almond Butter Collagen Filled Truffles for a tasty and nutritious treat (with 9g protein per truffle)
9. Eat Legumes
Legumes like beans and lentils are fantastic for increasing protein. Here’s a quick look at the protein content per cup cooked:
- Lentils: 18g protein
- Black Beans: 15g protein
- Chickpeas: 14.5g protein
- Kidney Beans: 15g protein
- Navy Beans:15g protein 7
Here are some legume-based recipes to try:
- Quinoa Fusilli with Cherry Tomatoes, Garlic, Basil, and Olive Oil: 10g protein
- Lentil-Bacon Soup: 19g protein
- Vegetable Red Lentil Soup: 31g protein
10. Keep These Protein-Packed Emergency Staples Nearby
When the inevitable happens—like being stuck at the airport with a delay—you need a protein-packed emergency food to tide you over. That’s why I designed these bars. Packed with protein and fiber, they keep you full and focused until you can enjoy your next meal:
- Brownie Crunch Protein Bar offers a rich, decadent flavor with an oat milk chocolate coating, sweetened with allulose (13g protein).*
- Caramel Calm Protein Bar has a white chocolate caramel flavor with satisfying chewiness from an organic white oat-milk coating and cashew butter (20g protein).*
Meet Your Protein Quota Easily at Every Meal
I hope you can see how these 10 strategies can make getting more protein a cinch. Likewise, my 7-Day Eat Protein First Challenge is here to help you hit your protein goals with ease. You’ll receive a protein calculator to determine your daily protein needs—you might be surprised by the results! Plus, you’ll get a guide packed with tips, tricks, and a protein-first meal plan to seamlessly transition to a higher-protein diet and reap its benefits.
Get your FREE 7-Day Eat Protein First Challenge here.
References:
- Healthline: 9 Important Functions of Protein in Your Body
- Learn Genetics Utah: Building, Burning, and Storing: How Cells Use Food
- Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.
- Healthline: Animal vs. Plant Protein — What’s the Difference?
- Good Food: The 10 best vegan protein sources
- Healthline: Vegetables High in Protein: 19 Veggies and How to Eat More
- Healthline: The 9 Healthiest Beans and Legumes You Can Eat
*These statements have not been evaluated by the Food & Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern.
