Simple Ways to Add More Protein Into Your Diet

Incorporating enough protein into your daily diet helps maintain a healthy and balanced lifestyle. Protein is a powerhouse of a macronutrient that plays a crucial role in building and repairing tissues, supporting immune function, and producing enzymes and hormones. It also helps you feel fuller for longer, making it an excellent diet strategy if you're trying to manage your weight.

According to Harvard Medical School, the daily recommended serving for protein is a minimum 0.36 grams per pound of your body weight. This is the standard that is widely accepted across most health and wellness institutions. So for example, if you weigh 175 pounds, you should be consuming a minimum of 63 grams of protein a day — which equates to 21 grams per meal if you eat three meals a day. While this may vary based on individual needs and activity levels, it provides a helpful guideline for ensuring you’re getting enough protein to support your overall well-being.

There are plenty of easy ways to consume more protein without overhauling your entire diet. From easy breakfast swaps to smart substitutions, here are some practical tips to help you seamlessly incorporate more protein into your daily routine.

Note: All nutritional facts mentioned in this article are sourced from the U.S. Department of Agriculture’s (USDA) official website.

1. Start Your Day with Easy Protein Sources

One of the best ways to kickstart your day is with a protein-packed breakfast. Eggs and bacon are a classic combination that many people enjoy, and for a good reason — they’re both high in protein. Eggs, in particular, are a nutritional goldmine. Not only are they versatile and easy to prepare, but they also provide a solid amount of protein. Each egg contains approximately 6.24 grams of protein, making it a fantastic choice for breakfast. 

Bacon is another popular breakfast option, offering a hearty dose of protein. However, while it’s undeniably delicious, it’s also high in fat. For a healthier alternative, consider turkey bacon, which has 2.54 grams of protein per slice and significantly less fat than traditional pork bacon. By making this simple swap, you can enjoy the savory taste of bacon while keeping your protein intake high and your fat intake lower!

2. Add Legumes to Your Meals

Legumes — including beans, lentils, and chickpeas — are some of the most nutritious foods you can add to your diet. They're incredibly rich in protein and packed with tons of fiber, vitamins, and minerals! Beans, in particular, are a standout in the legume family. For example, 100 grams of dry black beans provide a whopping 24.4 grams of protein. Whether you add them to soups, salads, or even as a base for a veggie burger, beans are an excellent way to increase your protein intake.

Other legumes, like lentils and chickpeas, are also fantastic sources of protein. One cup of raw lentils has a whopping 47.2 grams of protein, while one cup of raw chickpeas carries 41 grams of protein. Lentils are an incredibly versatile vegetable that can be used in everything from salads to curries, while chickpeas are the star ingredient in hummus, or they can also be roasted for a crunchy snack. 

3. Substitute Grains with Quinoa

Quinoa is a popular alternative to grains if you're looking to increase your protein intake. In comparison to other grains, quinoa is a complete protein. This means that this one ingredient alone contains all nine essential amino acids that your body needs, making it an excellent protein source for vegetarians and vegans!

One cup of cooked quinoa has 8.14 grams of protein per serving — nearly double the amount found in a cup of cooked white rice, which has 4.39 grams of protein. By making the simple swap from rice to quinoa, you’re not only getting more protein but also enjoying a nutrient-dense food that’s rich in fiber, vitamins, and minerals.

4. Use Greek Yogurt As An Alternative to Sour Cream or Mayo

This may be surprising, but Greek yogurt is a great alternative for sour cream or mayonnaise. It’s thick, creamy, and has a tangy flavor that works well in a variety of dishes. What makes Greek yogurt stand out is its high protein content. Fifty grams of plain Greek yogurt contain 4.97 grams of protein, which is significantly more than the 1.55 grams of protein found in the same amount of fat-free sour cream and less than one gram of protein found in mayonnaise.

By using Greek yogurt in place of sour cream or mayo, you’re not only boosting the protein content of your meals but also reducing the fat and calorie content. Whether you’re topping a baked potato, mixing up a dip, or adding creaminess to a salad dressing, Greek yogurt is a smart and healthy substitution.

5. Double the Amount of Protein When You Eat Salads

Salads can be a light and refreshing meal, but they can also leave you hungry an hour later if they’re not packed with enough protein. The next time you order or prepare a salad, consider doubling the amount of protein you include. Chicken breast, tofu, chickpeas, and hard-boiled eggs are all excellent options that can take your salad from a simple side dish to a satisfying main course. Here is how many grams protein these foods have per 100 grams, according to the USDA:

• Cooked chicken breast: 32.1 grams 

• Raw tofu: 17.3 grams

• Canned chickpeas: 7.02 grams

• Hard boiled eggs: 12.6 grams

Doubling up on protein not only keeps you full for longer but also ensures you’re meeting your daily protein needs. Plus, it’s an easy way to make your salads more interesting and varied, helping you avoid the salad fatigue that can come from eating the same thing every day.

6. Incorporate a Protein Shake into Your Daily Routine

Protein shakes aren’t just for gym buffs — they’re a convenient and delicious way to boost your protein intake, no matter your lifestyle. The key is finding a protein powder that works for you. Some protein powders taste great mixed with just water, while others shine when blended into a smoothie with your favorite fruits and a liquid base like milk, water, or dairy-free milk alternatives.

Incorporating a protein shake into your daily routine is an easy way to ensure you’re getting enough protein, especially on busy days when you might not have time for a full meal. Whether you enjoy your shake in the morning, post-workout, or as a midday snack, it’s a simple and effective way to support your protein goals and overall health.

By making these small, manageable changes to your diet, you can easily increase your protein intake and enjoy the benefits of a well-balanced, protein-rich diet. Whether you’re looking to build muscle, manage your weight, or simply improve your overall health, these tips will help you reach your goals in a delicious and sustainable way.