Simple Ways to Eat More Protein Every Day

Protein is one of the most important nutrients for your body. It helps build and maintain muscle, supports recovery after workouts, and keeps you full longer. In the short term, it helps with fat loss and muscle gain. Long term, it preserves muscle as you age, keeps your metabolism strong, and even supports immune function.

Most people don’t eat enough protein, and even if they do, they don’t spread it out well during the day. That’s a problem because your body can only use so much protein at once for muscle building and recovery. Instead of eating a massive serving at dinner and barely any the rest of the day, aim for a steady intake at every meal. Here’s how to make that happen without overthinking it.

1. Start Your Day with Protein

A lot of breakfasts are just carbs—cereal, toast, bagels, pastries. That’s fine if you just want quick energy, but if you want to build muscle, recover well, and stay full, you need protein. Try:

• Eggs or egg whites with cheese
• Greek yogurt with fruit and a handful of nuts
• Protein smoothie with milk, protein powder, and peanut butter
• Cottage cheese with berries

2. Upgrade Your SnacksMost people snack on things like chips, granola bars, or crackers. Easy to grab, but not great for protein. Instead, try:

• Beef jerky or turkey sticks
• Hard-boiled eggs
• A protein bar (look for 15g+ of protein and minimal sugar)
• Cottage cheese or Greek yogurt with honey

3. Make Your Meals Protein-FocusedInstead of building your meal around carbs (pasta, rice, or bread), start with a protein source and build from there. Examples:

• Chicken, steak, or tofu with roasted veggies and potatoes
• Ground beef or turkey in a burrito bowl
• Salmon with rice and stir-fried vegetables
• Shrimp or chicken in a stir-fry

A simple rule: make sure your plate always has a palm-sized portion of protein.4. Use Protein Powder When NeededProtein powder is just a convenient way to get more protein. If you struggle to hit your daily target, mix a scoop into:

• Oatmeal
• Smoothies
• Coffee (unflavored or vanilla works best)
• Yogurt or cottage cheese

It’s not a replacement for real food, but it helps fill the gaps.5. Cook in BulkOne of the biggest reasons people fall short on protein? Convenience. If there’s no easy protein source ready to eat, you’ll grab whatever’s available. Solve this by cooking in bulk:

• Grill a few chicken breasts at the start of the week
• Cook a batch of ground beef or turkey for tacos, bowls, or wraps
• Make a big pot of chili with beans and meat
• Hard-boil a dozen eggs for grab-and-go snacks

Make it easy on yourself. If it’s ready to eat, you’re way more likely to stay on track. How Much Protein Do You Need? A general rule: aim for 0.7 to 1 gram per pound of body weight per day. If you weigh 150 lbs, that’s 105–150g of protein. If you’re active and lifting weights, lean toward the higher end.If you’re not sure where to start, track your intake for a few days. Most people are surprised by how little protein they actually eat. Eating more protein doesn’t have to be complicated. Small changes—starting your day with protein, upgrading your snacks, building meals around it, and prepping in advance—can make a huge difference in your body composition, recovery, and long-term health. If you want help dialing in your nutrition and training, set up a No-Sweat Intro with a coach at Hardbat Athletics. We’ll help you build a plan that fits your goals and lifestyle.