Are you eating enough
protein? While most U.S. adults get enough to meet baseline needs, some groups — including older adults, people taking
GLP-1 medications, athletes, and
pregnant women — may need more.
“Protein is key for muscle synthesis, especially to mitigate age-related muscle mass loss,” says Karan Rajan, MD, a National Health Service (NHS) surgeon and founder of gut health biotechnology company LOAM Science in London.
If you’re trying to eat more protein, experts say it’s possible to do so by adopting a few new micro habits rather than going for a major overhaul. Small, consistent changes, introduced gradually, are generally easier to maintain than dramatic shifts.
As an overall strategy, spend a few days tracking your current diet and noting which meals include protein and which don’t. This can help you spot protein-boosting opportunities based on the tips below.
1. Start Your Day With Protein at Breakfast
“Front-loading protein helps you feel fuller across the day,” Dr. Rajan says, noting that consuming fiber when you eat protein is important for digestion.
Aim to get at least 15 to 20 grams of protein at breakfast, says Vanessa Imus, RDN, a registered dietitian and owner of Integrated Nutrition for Weight Loss in Bothell, Washington. "An egg casserole, overnight oats mixed with protein powder, or a protein-rich smoothie made with tofu, fruits, and veggies can be great ways to get a head start on the day," she says.
2. Look for High-Protein Swaps, Like Quinoa Instead of Rice
Rather than changing your entire meal, look for easy ways to boost the protein in foods you’re already eating.
“I like to make higher-protein swaps, like having quinoa instead of rice or chickpea pasta instead of enriched spaghetti, or adding canned beans to eggs or a salad,” says Imus.
Other moves include using Greek
yogurt to boost the protein in dips, tacos, or baked potatoes and mixing pureed beans into soups and sauces, Rajan suggests. The strategy can be especially helpful for people taking GLP-1 medications or anyone with a
reduced appetite, since it can increase protein intake without requiring much additional food volume.
3. Go for High-Protein Snack Pairings: Fruit With Nuts, Whole-Grain Crackers With Cheese
Snacks like fruit or crackers are convenient, but pairing them with protein can help keep you fuller while boosting your daily protein intake. Try fruit with nuts, apple slices with peanut butter, berries with
cottage cheese, vegetables with hummus, and whole-grain crackers with cheese.
“One of my go-to favorite protein snacks is nonfat Greek yogurt topped with chia seeds and chopped fruit,” says Helen Ohw Kim, RD, a New York City–based registered dietitian. “This snack is full of protein, and the probiotics in Greek yogurt are a plus for gut health.”
4. Stock Up on Protein Drinks and Other Grab-and-Go Snacks
The easier protein is to grab, the more likely you are to eat it.
Keep ready-to-eat options on hand for busy days or times when you don’t feel like cooking.
“Roasted soybeans [edamame] are an easy and portable high-protein snack option with the bonus that they contain a good amount of fiber, too,” Imus says. “Keeping premade protein drinks and bars on hand is also key for those times you just need something quick to grab.”
5. Amp Up Your Favorite Recipe With a High-Protein Add-In
Rather than abandoning your favorite recipes, look for one protein-rich ingredient you can easily add.
“You can turn a protein-minimal meal, such as a salad, into a meal packed with protein by adding nuts, seeds, and lean animal protein like grilled chicken breast, hard boiled egg, grilled salmon, or tuna,” Kim says.
You can also toss edamame into stir-fries, stir beans into soups and salads, or add lentils to pasta sauce. These quick additions boost protein while providing other nutrients, including fiber, vitamins, and minerals.
6. Eat Protein First Before Turning to Other Foods on Your Plate
If you tend to fill up before finishing a meal — something many people experience while taking GLP-1 medications — consider eating your protein first.
“The rapid weight loss on GLP-1 drugs puts people at a higher risk for
muscle loss, making protein intake even more important in this population,” Imus says.
Prioritizing protein can help you get this nutrient even if you don't finish the rest of the meal. “This may look like chicken first, then salad second, and mixed-grain rice last,” Kim adds.
7. Fill Your Fridge and Pantry With Tofu, Canned Tuna, and Other Protein-Rich Staples
Nutritious convenience foods can make meeting your protein goals much easier. Rajan recommends keeping
protein-rich staples like tofu, canned beans, edamame, and seeds on hand. Other easy options include canned tuna or salmon, rotisserie chicken, frozen shrimp, precooked lentils, and nuts.
“The most convenient protein food I always recommend keeping on hand is a small bag of toasted nuts — almonds are my favorite — or trail mix, because they’re small, not messy, and stave off hunger,” Kim says. “Plus, they’re packed with protein and don’t need refrigeration.”
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