Ways to Increase Your Daily Protein
Protein plays a starring role in nearly every function of the body, from repairing muscle after a workout to keeping you full between meals. Yet many people still fall short of their daily needs. The good news is you don’t need a complete diet overhaul to increase your protein—just a few small, consistent habits can make the difference.
Before addressing ways to increase your protein, let’s take a moment to review how much protein you actually need. While the RDA states protein requirements at 0.8g/kg, this is a minimum to prevent deficiency. For the average healthy person, a more optimal range would be 1.2-1.6g/kg to support muscle health, aging, and an active lifestyle. For a person who weighs 150 pounds, this would mean an ideal range of 82-110g.
Start Your Day with Protein
Breakfast is often the weakest link in terms of protein intake. Many traditional breakfasts lack a source of protein or provide less than ideal amounts. It is also one of the most commonly skipped meals. Instead, aim to start your day with 20-30 grams of protein by having eggs, Greek yogurt, or a protein smoothie. If you’re short on time or lacking the appetite for a meal, try a simple protein shake; mix a high-quality protein powder, like Naked’s 100% Grass Fed Whey Protein Powder, with your milk of choice or even your coffee and take it with you on the go!
Choose Protein-Rich Snacks
Snacking is a prime opportunity to sneak in some extra protein. Choices like cottage cheese, cheese sticks, jerky, edamame, and roasted chickpeas all deliver meaningful protein with little need for prep. Keep these on hand to help prevent you from reaching for other low-prep, low-protein alternatives like chips or crackers when hunger strikes.
Add a Protein Source to Every Meal
Rather than treating protein as an afterthought, practice building your meals around it. Aim to include a fist-sized portion of chicken, turkey, fish, tofu, or lean beef at both lunch and dinner and then determine the best sides to accompany your choice. This approach naturally leads to a more balanced plate and will keep you satisfied longer.
Don't Overlook Plant-Based Options
Lentils, beans, peas, edamame, and quinoa are excellent options for anyone reducing their meat intake, but these can also be used as a side dish to boost your meal’s overall protein content.
Consider a Protein Supplement
When whole foods aren’t enough, a quality protein powder can fill the gap. Adding it to smoothies, oatmeal, or even baked goods is an easy way to increase your intake without extra cooking. For those with limitations on dairy products, there are alternatives to whey. Naked offers a wide array of these alternatives, including a high quality grass-fed beef protein powder that can easily be added into a variety of foods.
Plan Ahead
No matter your strategy to increase your protein, the key is to plan ahead and have what you need on hand. Meal prepping protein-rich dishes in advance can help reduce the stress of deciding what to eat during busy weekdays. An even simpler solution could be cooking a batch of grilled chicken or boiling a carton of eggs on the weekend to ensure you always have a solid protein option ready to add to any meal.
The Bottom Line
Increasing your daily protein doesn’t have to be complicated. By prioritizing protein at breakfast, choosing smarter snacks, and planning meals with protein in mind, you can steadily raise your intake and support your energy, muscle health, and overall wellbeing.
Ready to put your protein plan into action? A Registered Dietitian can help you find simple, healthy ways to boost your protein intake while supporting your energy, muscle health, and long-term wellness goals.