Supercharge Your Meals With Protein

Why Focus on Protein?

If you read my post "How much Protein Do I Need?”, then you already know that protein is an essential nutrient that helps with muscle repair, keeps you feeling full longer, supports a healthy immune system, and boosts overall energy levels. However, many people struggle to get enough protein in their daily diet. Whether you're vegetarian, vegan, or an omnivore, there are plenty of easy ways to increase your protein intake without complicating your meals. In this post, I’ll share simple tips and strategies to help you get more protein throughout your day.

Tips for Getting More Protein in Your Day

1.      Start with a Protein-Packed Breakfast

A high-protein breakfast can set a positive tone for your day and help curb cravings later on. Incorporate eggs, Greek yogurt, cottage cheese, or protein powder into your morning routine. Here are a few example breakfasts to get you started:

• Scrambled eggs with spinach and avocado on whole-grain toast.

• Greek yogurt topped with berries and chia seeds.

• A smoothie made with protein powder, almond milk, and a banana.

2.      Add Protein-Rich Snacks
If you tend to snack throughout the day, choose protein-rich options to keep you full and energized. Try these high-protein snacks:

• A handful of almonds, peanuts, or other nuts and seeds.

• Greek yogurt or cottage cheese with fruit.

• Hard-boiled eggs.

• Edamame or roasted chickpeas.

• Protein bars (look for those with less sugar and no artificial ingredients).

3.      Switch to Lean Proteins in Your Meals
For lunch and dinner, opt for lean protein sources like chicken, turkey, fish, or plant-based alternatives such as tofu, tempeh, or lentils. You can easily swap your regular meat choices for higher-protein options:

• Grilled chicken or salmon with roasted vegetables.

• Lentil soup (one of my go-to’s) or a tofu stir-fry with your favorite veggies.

4.      Incorporate Protein Supplements
If you’re finding it hard to meet your protein needs through food alone, protein powders can be a convenient option. There are various types to choose from, including whey, plant-based, and collagen protein powders. Add them to smoothies, coffee, or even oatmeal.

• A protein shake with almond milk and frozen berries.

• Adding a scoop of protein powder to your morning coffee or smoothie.

5.      Make Protein the Base of Your Meals
Build your meals around protein and vegetables instead of carbs or fats. This will ensure you're meeting your protein goals while also keeping your meals balanced.

• A big salad with grilled chicken or chickpeas.

• A hearty bean soup with added turkey or tofu.

• Stir-fried vegetables with tofu or shrimp.

6.      Combine Different Protein Sources
To keep meals interesting and well-rounded, combine plant-based and animal-based protein sources. For example:

• Quinoa with chickpeas and grilled chicken.

• A veggie and hummus wrap with a side of Greek yogurt.

7.      Try Protein-Rich Sides
Consider adding protein-rich sides to your meals. Swap out the pasta or carb heavy foods for things like beans, quinoa, and lentils:

• A side of black beans or lentils to complement a meat or plant-based main.

• Quinoa instead of rice for a protein-packed grain option.

As you can see that with just a little bit of planning, it’s easy to add more protein to your day. You don’t have to change it all at once. Start with breakfast and snacking smarter, and once you gain some confidence begin building meals around lean proteins and plant-based options. By following these simple tips, you can meet your protein needs without spending hours in the kitchen or overthinking your meals. Happy Protein Planning!