How to Get More Protein Daily (Without Overcomplicating It!)

Here’s why protein should be a priority in your diet:

✅ Muscle Growth & Recovery
Whether you work out or not, your muscles need protein to recover and stay strong. If you do resistance training, protein is a must to support muscle growth and definition.

✅ Better Appetite Control
Protein is the most satiating macronutrient, meaning it helps keep you full longer. If you find yourself constantly hungry or snacking, increasing protein can help curb cravings and prevent overeating.

✅ Boosts Metabolism
Your body burns more calories digesting protein compared to fats or carbs, a process called the thermic effect of food (TEF). This means eating more protein can slightly boost your metabolism!

✅ Supports Weight Loss & Fat Burning

A high-protein diet helps preserve lean muscle while in a calorie deficit, which is crucial for sustainable fat loss. More muscle = a higher resting metabolism.

✅ Better Hair, Skin & Nails

Protein isn’t just about muscles. It plays a huge role in healthy hair, skin, and nails, keeping them strong and vibrant.

Here’s why protein should be a priority in your diet:

✅ Muscle Growth & Recovery
Whether you work out or not, your muscles need protein to recover and stay strong. If you do resistance training, protein is a must to support muscle growth and definition.

✅ Better Appetite Control
Protein is the most satiating macronutrient, meaning it helps keep you full longer. If you find yourself constantly hungry or snacking, increasing protein can help curb cravings and prevent overeating.

✅ Boosts Metabolism
Your body burns more calories digesting protein compared to fats or carbs, a process called the thermic effect of food (TEF). This means eating more protein can slightly boost your metabolism!

✅ Supports Weight Loss & Fat Burning

A high-protein diet helps preserve lean muscle while in a calorie deficit, which is crucial for sustainable fat loss. More muscle = a higher resting metabolism.

✅ Better Hair, Skin & Nails

Protein isn’t just about muscles. It plays a huge role in healthy hair, skin, and nails, keeping them strong and vibrant.

Now that you know why protein is essential, let’s talk about how to actually eat more of it without stress.

1. Upgrade Your Breakfast
Many traditional breakfasts are carb-heavy (think cereal, toast, or bagels), but swapping in high-protein options can make a huge difference:

• Greek yogurt with nuts and berries
• Scrambled eggs with turkey bacon
• Protein oatmeal (add protein powder to your oats!)
• Cottage cheese with fruit and a drizzle of honey
• Protein smoothie with whey or plant-based protein

2. Prioritize High-Protein Snacks
Snacking can make or break your protein intake. Instead of reaching for chips or cookies, try these high-protein alternatives:

• Hard-boiled eggs
• String cheese or cottage cheese
• A handful of almonds or mixed nuts
• Turkey or chicken slices
• A quality protein bar (look for at least 15g of protein per serving)

3. Make Smart Swaps
Sometimes, increasing protein is as simple as swapping out common foods for higher-protein alternatives:

• Instead of regular pasta, try chickpea or lentil pasta
• Swap white rice for quinoa, which has more protein and fiber
• Choose Greek yogurt over regular yogurt
• Use ground turkey or chicken instead of beef for a leaner protein source
• Add egg whites to your meals for extra protein with minimal calories

4. Double Up on Portions

A super easy way to increase protein? Simply eat more of it!

• Instead of 3 oz of chicken, go for 5 oz
• Add extra egg whites to your morning omelet
• Put an extra scoop of Greek yogurt in your smoothie

5. Use Protein Supplements Wisely

Protein powders can be a great tool, but they shouldn’t replace whole foods entirely. If you struggle to hit your protein target, consider:

• Adding a scoop of whey or plant-based protein to smoothies
• Mixing protein powder into Greek yogurt for a high-protein dessert
• Making protein pancakes or waffles

6. Plan Your Meals Around Protein

When building a meal, always start with the protein source first. Then, add carbs and fats to balance it out. Examples:

• Lunch: Grilled chicken salad with avocado and quinoa
• Dinner: Salmon with roasted vegetables and sweet potato
• Snack: Tuna salad with whole-grain crackers

A general guideline for protein intake:

• Sedentary individuals: 0.6-0.8g per pound of body weight

• Active individuals & those trying to lose weight: 0.8-1.0g per pound of body weight

• Strength training or building muscle: 1.0-1.2g per pound of body weight

For example, if you weigh 150 lbs and are trying to build muscle, aim for 150g of protein daily.

Getting enough protein doesn’t have to be complicated. With a few simple tweaks, you can increase your daily intake without stress.