If you’re not used to paying attention to the amount of protein you eat each day, it might seem challenging to reach your target of 1 gram of protein for every 1 kilogram of body weight. No need to worry if you fall short in the beginning. Aim to make progress over time.
Here are some practical tips to make it simpler:
- Break your goal down into smaller pieces to make it more manageable. If your target is 75 grams of protein a day, that might look like 20–25 grams at each meal (e.g. breakfast, lunch, and dinner), then 10–15 grams for each snack. And to give you a rough idea of what 25 grams looks like, think of a palm-size piece of most meats, poultry, or fish; 3 eggs; or 1–2 scoops of protein powder.
- Aim to eat regularly throughout the day, having at least 3 meals or eating moments. If you find yourself forgetting to eat or accidentally skipping meals, consider adding reminders to your phone.
- Try meal planning with a particular focus on incorporating protein. Aim for something with 20+ grams of protein. Consider chicken, lean beef, salmon, tempeh, or a protein powder. Meal planning doesn’t have to involve elaborate recipes or even cooking every meal. Begin by choosing your main protein source for each meal throughout the week, then think of accompaniments to complement it. Grocery shop accordingly.
- Pack your grocery list with convenient, high-protein products. Ensuring you have these easy options on hand is the first step to hitting your protein target. Deli turkey or chicken, lean beef jerky, cottage cheese, canned seafood, and Greek yogurt are all great options that pack 10 grams or more of protein per serving.
- Some meal prepping can be helpful. Having meals and snacks ready to go can make it easier to eat more protein. Precooked proteins like grilled chicken and hard-boiled eggs keep well in the fridge for at least 4 days.
Tips for packing in extra protein throughout the day:
- Stir 2 tbsp of low fat cottage cheese into scrambled eggs to add 4 grams of protein.
- Stir 2 tbsp powdered peanut butter into your oatmeal to add 8 grams of protein.
- Blend protein powder into your smoothie. One scoop can add over 20 grams of protein. Or, for an even more convenient option, supplement any meal with a ready-to-drink protein shake.
- Snack on ¼ cup of crunchy edamame (14 grams protein) or ½ cup crispy chickpeas (12 grams).
- Chop up hard boiled eggs and add them to tuna, chicken, potato or bean salads. One large egg adds 6 grams of protein.
- Blend 4 ounces silken tofu into smoothies to add 8 grams of plant-based protein without adding much flavor.
- Keep frozen shelled edamame on hand to add to soups, chilis, fried rice, or noodles. A half cup gives you 9 grams of protein.
- Stir ¼ cup sliced almonds into yogurt, salads, or stir-fries to add 5 grams of protein.
- Stir ¼ cup ready-to-drink chocolate flavored protein shake into your cold brew to make an iced mocha and add 4 to 7 grams of protein, depending on the brand.
- Reaching for dessert? Make an ice cream using higher protein milk or a protein shake, and add in your favorite mix-ins.