How to Increase Protein Intake

Protein is an essential nutrient for our bodies, especially for those who are fitness-minded and looking to build muscle, recover after intense workouts, or simply maintain a healthy lifestyle.

The recommended daily intake generally ranges from 0.75 to 1.25 grams of protein per pound of body weight. It's often challenging to eat that many grams of protein per day without prioritizing this macronutrient and intentionally planning out your meals a head of time. Here are a few options to help you hit your protein goals! 

Increase Protein Intake with High-Protein Foods

One of the most effective ways to increase your protein intake is by incorporating high-protein foods into your diet. These foods not only provide the protein your body needs but also come packed with other essential nutrients.

Here are some examples of high-protein foods:

Lean Meats

  • Chicken breast
  • Turkey
  • Lean beef
  • Pork
These four choices are excellent sources of high-quality protein. Consider choosing leaner cuts to minimize fat intake.


  • Salmon
  • Tuna
  • Trout

Fish are not only rich in protein but also provide omega-3 fatty acids, which are beneficial for heart health.

Eggs & Dairy Products

  • Whole Eggs 
  • Egg Whites
  • Whey Protein
  • Greek yogurt
  • Cottage cheese
  • Low-fat milk
Dairy options are great additions to your diet as they are loaded with protein and calcium which helps build bone strength.

Plant-Based Protein Sources

  • Tofu
  • Tempeh
  • Lentils
  • Chickpeas
  • Beans
  • Edamame 

Plant-based sources have a lower grams of protein per serving of protein compared to other options, but align with vegan and vegetarian diets.

Nuts and Seeds

  • Almonds
  • Peanuts
  • Chia seeds
  • pumpkin seeds 

Nuts and seeds have a higher fat content per serving compared to protein options like lean meat, but are a flexible protein option especially for snacks.

Increasing Protein Intake Using Protein Powder

While whole foods should be the foundation of your diet, protein powder can be a convenient and effective way to supplement your protein intake, especially when you're on the go or struggling to meet your daily protein goals. 

Here's why protein powder can be a valuable addition to your nutrition plan:

Convenience: Protein powder is quick and easy to prepare. Just mix it with water, milk, or your favorite beverage for a protein-packed snack or meal.

Precision: Protein powders often provide a precise amount of protein per serving, making it easier to track your intake and meet your daily goals.

Versatility: You can incorporate protein powder into a variety of recipes, including smoothies, oatmeal, pancakes, and even baked goods, enhancing both flavor and protein content.

Post-Workout Recovery: Consuming protein powder after a workout can aid muscle recovery and promote muscle growth.

Different Protein Types: Protein powders come in various forms, such as whey, casein, and plant-based options like pea, rice, or hemp protein, allowing you to choose the one that suits your dietary preferences. Whey isolate provides a high quality whey option. When it is cold filtered, the powder is virtually lactose free making it easy to digest even for those who are lactose intolerant

Increasing your protein intake is crucial for achieving fitness goals, maintaining muscle mass, and supporting overall health. By focusing on high-protein foods and incorporating protein powder into your diet when needed, you can easily meet your daily protein requirements.


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