As a dietitian, I know how important it is to get enough protein on a daily basis. Protein is not only the most filling macronutrient, but it’s also essential for blood sugar control, muscle and bone health, and your immunity.
Though 100 grams of protein may seem like a lot, it’s the perfect amount for many people, including people who are physically active and engage in regular exercise, like me.
I don’t track my macros, but I easily hit 100 grams of protein per day by following a healthy eating pattern that includes a variety of protein sources, like fish, eggs, and lentils.
I always start my day with a high-protein matcha latte followed by a high-protein breakfast. Adding collagen powder to your coffee and tea drinks is one of the easiest ways to boost your protein intake. I mix a scoop of vanilla collagen into my matcha latte, which adds 15 grams of protein.
Since we have 18 chickens, most of my go-to breakfast dishes involve eggs. Two eggs provide 12.56 grams of filling protein. Here are two of my favorite egg dishes that contain over 25 grams of protein:
- Savory quinoa with fried eggs: I love mixing leftover quinoa with cooked vegetables, beans, and parmesan cheese, then topping it with two fried eggs.
- Cottage cheese and egg frittata: To boost the protein content of my frittatas, I fold in cottage cheese, which packs 23.5 grams per cup. I like to add veggies, like mushrooms, asparagus, and broccoli.
When I’m not feeling eggs, I’ll whip up a high-protein smoothie using pea protein powder, which packs around 25 grams of protein per 33-gram scoop, natural peanut butter, frozen wild blueberries, a banana, and cashew milk.
I also love Greek yogurt topped with fresh berries, chopped almonds, chia seeds, and coconut flakes. Greek yogurt contains 25 grams of protein per cup.
I stock my kitchen with nutritious ingredients for easy lunches. My main sources of protein at lunch and dinner are fish, chicken, beans, and lentils.
I pack my pantry with shelf-stable protein-rich foods, like tuna and canned and dried beans, so I always have a protein source to work with.
Here are some of my favorite lunches that pack 30 or more grams of protein:
- High-protein lunch plate: When I can’t decide what I want, I make a lunch plate with a variety of high-protein options, like parmesan cheese bites, chicken salad with almond flour crackers, hummus and veggie sticks, pistachios, and hard-boiled eggs.
- Tuna: A can of tuna packs 40 grams of protein. I like to make tuna salad with an avocado oil-based mayo and chopped celery. I’ll pair the tuna with almond flour crackers and veggie sticks for some crunch.
- Leftovers: If I have leftovers, I’ll use them to make a high-protein lunch. For example, if we roasted a chicken the night before, I will top a green salad or a grain bowl with chicken, canned beans, and veggies. Chicken contains just under 26 grams of protein per 3 ounces and is one of the most protein-rich foods you can eat.
My husband and I cook dinner at home most nights, and we always base our meal around a protein source.
My favorite plant-based dinner is chickpea or lentil curry served over quinoa or rice. Chickpeas contain around 15 grams of protein per cup, while lentils pack around 16 grams. If I want an extra boost of protein, I top my curry with a dollop of Greek yogurt.
We don’t eat red meat, so we eat chicken or fish regularly. My husband is a fisherman, and we like to cook local fish like fluke and striped bass, which provide around 20 and 28 grams of protein per fillet, respectively. We pair our fish with roasted vegetables or a salad and a carb source, like sweet potatoes.
When I’m feeling hungry in between meals, I always reach for something that contains protein.
Here are some easy combos that contain at least 10 grams of protein:
- Apple slices topped with 2 tablespoons of natural peanut butter and a CHOMPS turkey stick
- A protein shake made with pea protein, frozen berries, and coconut water.
- A hard-boiled egg, an ounce of Parmesan cheese, and a handful of salted almonds.
- Cottage cheese and berries
- Trail mix made with pumpkin seeds, pistachios, dried cherries, and dark chocolate chips.
You don’t have to engage in calorie or macro-tracking to hit your health and wellness goals, including eating more protein.
Here are a few easy tips that I use to help me take in enough protein without tracking macros.
- Base your meals around protein: Whether you’re following a plant-based or omnivorous diet, it’s important to base meals around protein-rich foods. Plant-based sources of protein include lentils, beans, tofu, and edamame, while chicken, fish, yogurt, and eggs are excellent sources of animal-based protein.
- Use more than one protein source: For example, adding cheese, beans, seeds, and chicken to a green salad will significantly increase its protein content.
- Read nutrition labels: Some foods thought of as high in protein, like protein bars and bites, may only provide 4–6 grams of protein per serving.
- Add collagen to your coffee or tea: Adding collagen to drinks like coffee and matcha is one of my favorite nutrition hacks. My daily matcha latte provides over 15 grams of protein from collagen peptides.
- Eat more beans and lentils: Beans and lentils are packed with protein and can be added to breakfast, lunch, and dinner recipes. They also provide fiber, which is important for digestive health.
Additionally, try to stock your kitchen with protein-rich ingredients. Before you go grocery shopping, it’s helpful to make a list of fresh, frozen, and shelf-stable protein-rich foods that can be used to make easy, delicious, protein-packed meals and snacks.
