What are the best ways to increase protein intake?

In today’s health-conscious society, people are becoming increasingly aware of the importance of protein in their diet. As the main building block of the human body, it’s a vital nutrient for building and repairing tissues, making enzymes and hormones, and maintaining the health of bones, muscles, and skin. However, getting the right amount of protein can seem like a daunting task, especially for those with a busy, active lifestyle. But don’t worry—we’ve got you covered. Here we’ll explore the best ways to increase your protein intake easily and effectively.

Eat Protein-Rich Foods at Every Meal

One of the first and most important strategies for boosting your protein intake is to include protein-rich foods in every meal. Though it might seem like a challenge at first, it’s actually easier than you might think.

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Think about the foods you usually eat in a day. Perhaps you enjoy a bowl of cereal for breakfast, a sandwich for lunch, and a plate of pasta for dinner. While these foods provide some protein, they are not abundant sources. By making a few simple swaps, you can drastically increase your protein intake.

Instead of cereal, consider starting your day with a Greek yogurt parfait topped with nuts and seeds. For lunch, replace your regular sandwich with a chicken or turkey wrap. And at dinner, try adding lean meats, tofu, or legumes to your pasta.

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There’s also the option of incorporating protein-rich snacks into your day. A handful of almonds, a piece of cheese, or a hard-boiled egg can make a significant difference to your overall protein intake. You’ll be surprised at how these small additions can add up to a big increase in your daily protein consumption.

Add Protein Powder to Your Diet

Another effective way to increase your protein intake is to add protein powder to your diet. This is particularly popular among athletes and gym enthusiasts, but it’s a useful strategy for anyone looking to up their protein game.

Typically, protein powders come from plants (like soy or peas) or animal products (like whey or casein). They are a versatile addition to your diet and can be mixed into smoothies, shakes, oatmeal, and even baked goods.

When choosing a protein powder, it’s important to read the label carefully. Some brands include a lot of added sugars or artificial ingredients. Opt for a powder that’s high in protein but low in added extras.

Keep in mind, while protein powders can help boost your protein intake, they should not replace whole foods. You still need to eat a balanced diet to ensure you’re getting all the other nutrients your body needs.

Include More Dairy Products in Your Meals

If you’re a fan of dairy products, you’re in luck. Dairy products like milk, cheese, and yogurt can significantly increase your protein intake.

Milk is not only a great source of protein, but it also provides essential nutrients like calcium and vitamin D. Drink a glass of milk with your meals or add it to your cereal or smoothies.

Cheese is another excellent source of protein. Add a slice of cheese to your sandwiches, grate some over your pasta, or enjoy it as a snack with some fruit or nuts.

Yogurt, particularly Greek yogurt, is packed with protein. It makes a great breakfast or snack, especially when topped with granola, fresh fruit, or a drizzle of honey.

Opt for High-Protein Grains

While meat and dairy products are perhaps the most well-known sources of protein, certain grains are also high in this essential nutrient.

Quinoa, for instance, is a complete protein, meaning it contains all nine essential amino acids your body needs. It’s also rich in fiber and iron. Use quinoa as a base for salads or as a side dish to add an extra protein punch to your meals.

Other high-protein grains include buckwheat, spelt, and teff. These can be used in a variety of dishes, from breakfast porridges to hearty stews, providing a delicious protein boost.

Embrace Legumes

Legumes, such as beans, lentils, and chickpeas, are not only high in protein, but they’re also packed with fiber, making them a fantastic option for those looking to increase their protein intake.

Whether you add them to soups, salads, or stews, or enjoy them in the form of hummus or falafel, legumes are a versatile and delicious way to increase your protein consumption.

Remember, protein is essential for your health, but balance is key. It’s important not to focus solely on protein, but to strive for a balanced diet that provides all the nutrients your body needs to function optimally.

Create a High-Protein Meal Plan

Mapping out your meals for the week ahead can play a crucial role in ensuring you get enough protein each day. With a meal plan, you’re less likely to resort to last-minute, possibly low-protein options when you’re hungry. By devoting some time to planning meals that are rich in protein, you can ensure you’re consistently meeting your protein needs.

The key to creating a high-protein meal plan is balance. Start by making sure each meal includes a good source of protein. This doesn’t have to be meat or dairy; plant-based proteins like lentils, tofu or tempeh can also provide a substantial amount of protein. You can also boost protein in meals by incorporating foods like quinoa, nuts, seeds, and Greek yogurt.

Additionally, you should try to spread your protein intake over the course of the day, consuming some with each meal and snack. This way, your body has a steady supply of the amino acids it needs to build and repair tissues.

Don’t forget to use your USDA app to track the protein value of your food. This will help you understand how much protein you’re getting and if you’re meeting your daily target.

Make Use of Protein-Rich Recipes

You can make use of the many protein-rich recipes available online to vary your diet and increase your protein intake. Dishes like chicken stir-fry with quinoa, lentil soup, cottage cheese pancakes, or protein smoothies can make your meals tasty and nutritious.

Take advantage of the NAL USDA website, which provides a rich repository of high-protein recipes to choose from. With each recipe, the site provides nutritional information, including the grams of protein per serving, making it easier for you to monitor your protein intake.


In conclusion, increasing protein intake may seem daunting, but with some careful planning and creativity, it’s entirely achievable. Whether you’re using protein powders, choosing protein-rich foods, or creating a high-protein meal plan, it’s important to remember that balance is key.

Vary your sources of protein to ensure you’re getting a range of nutrients. Don’t just focus on animal proteins; plant-based proteins offer a wealth of benefits, including fiber and essential vitamins and minerals.

Remember to use tools like your USDA app and the NAL USDA website to help you along the way. These can provide you with valuable information about the protein content of different foods, as well as inspiring recipes to help you meet your protein goals.

So start today, and take a big step towards a healthier you by increasing your protein intake. Remember, it’s not just about hitting a specific number of grams of protein each day—it’s about making lasting changes to your diet that will support your overall health and wellbeing.