How To Increase Your Daily Protein Intake

Protein is more than just a buzzword—it’s the key to building and maintaining muscle, keeping you fuller for longer, and aiding in recovery. Whether you’re in a calorie deficit or aiming to build muscle, getting enough protein in your diet is essential.

But how do you make sure you’re getting enough? Let’s explore some simple and effective ways to help increase your daily protein intake and hit your goals.

How To Increase Your Daily Protein Intake

Why Do We Care About Protein?

Proteins are the building blocks our body uses to build and repair tissue; they are essential for building and maintaining muscle mass. When we are dieting or in a calorie deficit, we have a higher risk of losing that muscle mass, so protein is one of the things that can help us maintain it.

On top of that, protein is the most satiating macronutrient, which means it will keep us fuller longer. Even in a maintenance and building phases, protein is essential for those repairs and keeps us satiated. Adequate protein in our diet is important for supporting muscle growth, improving recovery, and keeping us satiated, so how do we get it all in?

First, let’s start with some example protein sources:

• Lean meats such as chicken, turkey, lean beef, pork loin, and even deli meats are excellent protein sources.

• Fish and seafood such as canned tuna, shrimp, or white fish offer significant protein counts per gram.

• Eggs and dairy products like eggs, egg whites, greek yogurt, or cottage cheese can be fast sources of protein.

• Plant-based protein sources, including tofu, tempeh, lentils, and beans, are excellent protein sources for vegans and non-vegans alike!

• Protein supplements like shakes, bars, chips, etc., are grab-and-go options when you’re in a rush or need a filler!

Now, we can take those protein examples and start thinking about how we will incorporate them into our diet to ensure that we eat a well-balanced plate. When you think about putting together a meal to get adequate protein, we want to ensure that you build your plate around your protein source. So you can pick one of the above and start to build your plate around it by adding a carbohydrate and a veggie to fill it out.

Meal Prepping & Meal Planning

In the beginning, it might be challenging to get adequate protein. We understand this struggle, and that’s where meal prepping or meal planning can be a game-changer. It’s a practical solution to help you get the protein you need.

Now that you have started thinking about increasing your protein intake and meal-prepping and meal-planning to ensure proper protein intake, here are a few ideas for this week!

Meal Prepping

• Batch Cooking: Cook large quantities of protein sources such as chicken breast, ground turkey, or lean beef, then  Separate them into portions and freeze what you won’t use. This makes for easy grab-and-go options!

• Pre-Portioned Snacks: High-protein snacks like Greek yogurt or pre-made protein shakes can be easy grab-and-go protein options.

• Re-Use Your Protein Sources: You can use the same protein source in numerous meals.  For example, if you’re prepping chicken you can split it in half, slice half of it for sandwiches, and shred the other half for tacos. Add separate seasoning to change the taste and have a fantastic multi-purpose ingredient!

• Freezer Meals: Meals that can be frozen, such as high-protein recipes, can be easily reheated for a fast dinner. You can double your recipe and have some later!

• Fast Frozen Options: Searching the freezer aisle for things like pre-cooked chicken or shrimp can be a fast and easy way to get your protein.

Meal Planning

• Weekly Meal Planning: Plan your meals for the entire week; if this isn’t something that you are good at, you can try using AI to help or an app like eatthismuch.

• Shopping Lists: Create a shopping list based on your menu plan above; this is also something tools like AI or eatthismuch can help with.

• Incorporate Protein into Every Meal: Build that plate around a protein source; start with your protein source, add a carb source, and add a vegetable for a fast, protein-rich meal!

• Protein-Rich Snacks: Snacks between meals can be an excellent opportunity to increase your daily protein intake. Some examples could be Greek yogurt, cottage cheese, or protein products such as protein shakes, chips, or bars.

• Fast Protein Sources: Keep pre-made/cooked protein sources on hand, such as canned tuna, pre-cooked frozen shrimp, or protein powder to add to any meal.

Wrap Up

There are many ways to increase your protein intake in your meals, and it doesn’t have to be complicated! Try out some of these meal-prepping and planning tips and see if they help you be more consistent with your intake.