10 Quick and Easy Ways to Eat More Protein

Being purposeful about eating enough protein isn’t only for gym-goers and those looking to pump up their muscles. It’s important for people of all ages to get enough protein, especially older adults. Protein is one of the three macronutrients that every human body needs to function properly.

Both plants and animal foods contain protein. The Dietary Guidelines for Americans (DGA) break protein sources into the following subgroups:

• Meats, poultry, and eggs

• Fish and seafood

• Nuts, seeds, and soy products

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No matter what kind of diet you follow, the following tips can help you get the protein you need each day. All nutrient values are sourced from the USDA’s FoodData Central database. 

1. Prep for meals for the week ahead

You can prep your favorite protein options ahead of time and store them in the fridge. This makes it easy to add them to future meals. Just reheat them to add to salads, casseroles, tacos, and other items throughout the week.

If you’re prepping meat, be sure to follow food safety precautions to avoid getting sick. After you’ve cooked a protein, refrigerate it promptly, as bacteria can multiply if it’s left out at room temperature. It can then safely remain in the refrigerator for 3 to 4 days before it needs to be thrown out.

2. Don’t forget about fish and other seafood

Fish and seafood are an important part of a healthy diet. They're rich in nutrients that other meats lack, including omega-3 fatty acids, vitamin D, and selenium. Adults are advised to eat at least 8 oz of seafood per week (based on a 2,000-calorie diet). But almost 90% of people don’t meet that recommendation. 

You don’t need to live near a lake or ocean to have access to seafood. Most grocery stores have frozen and canned options of some of the U.S.’s most-consumed seafood. 

Here’s how much protein you’ll find in a 3 oz serving:

• Shrimp: 20 g

• Salmon: 17 g 

• Tuna (fresh skipjack): 24 g

• Tuna (light, canned in oil): 25 g

• Pollock: 21 g

• Cod: 19 g

• Crab: 19 g

EXPERT PICKS: WHAT TO READ NEXT

• Which nuts are highest in protein? Nuts won’t provide all the protein that you need in a day, but they can help add to it while providing many other essential nutrients.

• Plant-based protein sources: You don’t need to eat animal products to meet your protein requirements. But your diet should include different plant-based proteins to help bump up your protein intake. 

• Tips for adding protein to oatmeal: Adding protein foods to your morning oatmeal could double to triple the amount of protein in your breakfast. Learn some easy ways to do it.

3. Choose Greek yogurt

There are many yogurt options to choose from in the dairy aisle. For an extra boost of protein, grab Greek yogurt. 

Greek yogurt contains nearly 3 g of protein per ounce. That’s twice the protein of plain, low-fat yogurt (1.5 g). So, a standard serving of Greek yogurt contains 18 g.

4. Snack on nuts and seeds

Nuts and seeds make a great on-the-go snack that doesn’t need to be refrigerated. Plus, they can help boost your daily protein intake. Here’s how much protein you’ll find in a 1.5 oz serving of the following nuts and seeds:

• Almonds: 9 g

• Cashews: 7.5 g 

• Hemp seeds: 14 g

• Sunflower seeds: 7.5 g

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Beyond adding protein to your diet, nuts and seeds contain many nutrients that have been linked with improved blood sugar levels and gut health. They also have antioxidant and anti-inflammatory properties.

5. Sip on protein-powder drinks

If you like smoothies, here are several types of protein powder supplements on the market, including:

• Whey and casein protein (made from milk)

• Egg protein

• Pea protein

• Hemp protein

• Brown rice protein

Protein powder after a workout may reduce muscle damage and improve exercise performance. But protein powders can be useful for anyone, not just athletes. Some people incorporate protein powder into their diet — in smoothies or shakes, for example — as a way to help meet daily protein needs. 

If you can, it’s better to get your protein from a balanced diet rather than a supplement. Whole foods are almost always the best source of protein. That’s because in addition to protein, they contain several nutrients, including essential amino acids that your body can’t make on its own.

6. Try beans and lentils

Beans and lentils are part of a larger family called legumes. They provide high amounts of plant-based protein. And they’re easy to toss into tacos, soups, salads, pastas, and more. 

Incorporating plant-based sources of protein into your diet can help lower your saturated fat and sodium intake. Plant-based proteins also provide fiber, which isn’t found in animal proteins. 

Try adding the following beans and legumes to your diet to diversify your protein sources and meet your daily requirement. Here’s the protein content in a 1 cup cooked serving:

• Lentils: 18 g 

• Garbanzo beans: 14.5 g

• Soybeans (edamame): 12 g

• Kidney beans: 15.6 g

• Black beans: 14 g

• Lima beans: 11.6 g

7. Swap out rice for ancient grains

Ancient grains refer to grains that haven’t been changed over the last few hundred years. Ancient grains also contain higher amounts of protein per serving than modern wheat or white rice.

Here are some ancient grains and their protein amount per 1 cup serving:

• Quinoa: 8 g

• Amaranth: 9 g 

• Sorghum: 20 g

• Hulled barley: 23 g

• Millet: 6 g

8. Start your morning with eggs

Eggs are a great way to start your day with protein. One large egg contains more than 6 g of protein. Plus, egg protein is easy to digest, and it’s an excellent source of essential amino acids.

A protein-rich breakfast keeps you fuller for longer, so you’ll be less likely to need that midmorning snack. And a high-protein breakfast may help to regulate your blood sugar levels throughout the day.

9. Make things cheesy

Cheese is an excellent way to get some extra protein. An ounce of low-fat cheese like cheddar or Colby provides nearly 7 g. And hard, block cheeses aren’t your only option, either. Low-fat cottage cheese has about 12 g of protein per ½ cup serving. And part-skim ricotta has about 14 g. 

When shopping for cheese, try to look for less processed ones. That means choosing blocks and wedges with minimal ingredients. Try to avoid string or jarred cheeses containing additives like dyes, preservatives, or other artificial ingredients. 

10. Stock up on meat substitutes

Did you know there are plant-based versions of your favorite types of meat? Some examples include:

• Pea protein ground “beef” crumbles

• Fava bean plant-based “chicken” nuggets

• Sprouted mung bean “bacon”

The protein used in plant-based meat alternatives varies depending on the product and brand. But these foods can be great options to swap in for ground beef, chicken, or bacon.

Why is protein an important part of your diet?

Protein provides energy for your body. And protein is the building block of your cells. 

Each protein molecule is made up of amino acids. Picture these as the Lego pieces that create a building. There are nine amino acids that are considered “essential” that our bodies don’t make naturally. This means we need to get them from our diet. And eating protein from a variety of sources is the best way to ensure we're getting all the amino acids we need.

Health benefits of protein

One of protein’s main functions is to build muscle, skin, bones, and cartilage. But it does a lot more than this. Protein is a building block for vitamins, hormones, and enzymes. This means it helps your body with daily metabolism. And it acts as a messenger, sending information to various parts of your body. 

For example, insulin — a hormone that signals your cells to take in sugar — is a protein. Antibodies are also proteins, and they bind themselves to viruses or bacteria to protect our bodies from illness. 

A diet rich in protein has also been associated with:

• A lower risk of high blood pressure

• Faster metabolism

• Weight management

How much protein should you eat per day?

A person’s Recommended Dietary Allowance (RDA) of protein depends on their size, age, sex, and activity level: 

• Healthy adults should aim for 0.8 g per kg of body weight per day. So, someone weighing 175 lbs would try to eat about 63 g of protein each day. 

• Adults over age 65 should aim for 1.2 g to 2 g per kg body weight per day. This amount of protein helps prevent age-related loss of muscle mass and strength.

• People who exercise regularly should aim for 1.4 g to 2 g per kg of body weight. This is the recommended range from the International Society of Sports Nutrition.

While protein is good for you, too much of it is not, especially for certain groups of people. In particular, people with kidney disease may need to eat less protein to prevent waste buildup in the blood. 

As always, connect with a trusted healthcare professional or a dietitian about any questions or concerns you have about your diet.

Frequently asked questions

Which vegetables are high in protein?

You don’t need animal products to achieve your protein requirements. Eating a combination of plant-based proteins can also boost your protein intake.

Leafy greens like spinach, kale, and broccoli provide protein plus all the essential amino acids. Other vegetables that contain protein include:

• Asparagus

• Artichokes 

• Mushrooms

• Brussels sprouts

How much protein should I eat to lose weight?

People working toward weight loss or weight maintenance after weight loss should aim for 1.07 g to 1.6 g of protein per kilogram of bodyweight per day. But this will vary person to person, since individual protein needs depend on: 

• Age

• Weight

• Sex

• Overall health status

• Physical activity levels

Protein can help with weight loss in several ways, including:

• Keeping you full for longer (satiety)

• Stabilizing blood sugar

• Helping to maintain lean muscle mass as you lose weight

What is the healthiest protein to eat everyday?

There are plenty of healthy proteins to include in your daily diet. The key is to eat a variety of protein-containing foods that are both plant-based and animal based. When you do eat meat, try to emphasize lean cuts of meat like:

• Chicken breast

• Turkey

• Fish

• Seafood

When choosing plant-based proteins, opt for those that also contain fiber, such as:

• Beans

• Lentils

• Whole grains, such as quinoa, farro, or brown rice

Why trust our experts?

Written by:

Lauren Armstrong, RDN

Lauren Armstrong, RDN, is a registered dietitian and freelance writer who has work published on sites such as Greatist, LIVESTRONG.com, and CNBC.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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