Knowing how much protein you need is only half the battle when it comes to eating protein. If you’re like most people, the real challenge is figuring out how to hit your protein goal.
In this post, I’ll share some ideas for boosting your protein intake. But first, let’s talk about why you’d even want to do that and how much you should aim for.
Why is Protein Important?
Protein is a cornerstone of a healthy diet, playing a vital role in nearly every aspect of the body’s function and structure. Consuming adequate protein daily is essential for maintaining overall health, promoting muscle repair, and supporting vital bodily processes.
One of protein’s most important functions is building and repairing tissues. Whether recovering from a workout or healing from an injury, protein provides the amino acids your body needs to repair muscle fibers and maintain strength.
Protein also helps regulate hormones and enzymes, which are crucial for digestion, energy production, and even mood.
Additionally, protein has a high thermic effect, meaning your body uses more energy to digest it than fats or carbohydrates. This can aid in weight management by boosting your metabolism and promoting a feeling of fullness, reducing the likelihood of overeating.
Protein deficiency can lead to fatigue, weakened immunity, and a loss of muscle mass over time. By prioritizing adequate protein intake, you’re fueling your body and laying the foundation for a healthier, more resilient you.
How Much Protein Do I Need?
The recommended daily allowance for protein is a measly 0.36 grams per pound of body weight. However, this is just the amount your body needs to avoid deficiency—it’s not enough for optimal health.
Higher protein intakes are necessary to build muscle, and some studies even suggest that eating more protein may help you live longer (especially if you eat mostly plant and dairy proteins).
Your exact protein needs depend on your height, weight, health history, and (most importantly) goals. However, 0.7 grams of protein per pound of body weight daily is a good starting point for many healthy adults.
This recommendation is based on recent studies on protein intakes for optimal muscle mass and is also consistent with current healthy aging guidelines from the Stanford Center on Longevity.
(A quick note: A high protein diet may not be appropriate if you have chronic health conditions, like kidney disease. Check with your doctor or a registered dietitian before increasing your protein intake.)
Suppose you’re just getting started with increasing your protein intake. In that case, I’d recommend tracking it for a couple of weeks to establish your baseline. You can increase by a few grams every few days to get to 0.7 grams per pound of body weight.
Now, let’s discuss specific strategies for increasing your daily protein intake.
How to Hit Your Protein Goal: Eight Tips for Success
Do you ever feel like you couldn’t POSSIBLY eat more protein?
Here are a few tips on how to hit your protein goal.
Plan in Advance
Spontaneity is not your friend when trying to eat more protein.
Planning ahead makes it much easier to hit your daily protein target.
How you plan ahead is really up to you. You can write your next day’s meals using paper and pen, pulling protein data from nutrition labels and recipes.
However, you might find it easier to use a macro counting app like Macrostax until you get a sense of what works for you.
We offer group macro coaching at Two Six—which includes customized macro recommendations, access to the Macrostax app, hundreds of healthy high-protein recipes, and support via a private Discord group—all for less than one DoorDash lunch per month. Email [email protected] for more information.
Spread it Throughout the Day
As you plan your meals, think about spreading your protein intake throughout the day.
Protein can be pretty filling, so attempting to cram 85 grams in at dinner all but guarantees you won’t hit your goal.
Some reports also suggest that the body can better utilize protein for muscle growth when it is distributed throughout the day; however, newer studies suggest this may not be as important as total daily intake.
Either way, divide your daily protein goal by the number of meals you eat and aim for that much protein at each meal.
Have 1-2 Palm-Sized Portions of Protein at Each Meal
How much protein should you eat at each meal? Try this.
Look at the palm of your hand–not the fingers, just the meaty part (no pun intended).
Assuming your palms are pretty average, a similarly sized portion of poultry, meat, or fish would equal 20-30 grams of protein.
Add one to two palm-sized portions of protein per meal (one if you’re a smaller-bodied person, two if you’re a larger-bodied person), and you’ll be well on your way toward your daily protein goal.
Consider Plant Proteins
What foods come to mind when you think about protein? Steak? Eggs?
Sure, those count toward your daily quota. But don’t forget to add some plant protein sources—including beans, soy, and peas.
Plant proteins are lower in saturated fat than most animal proteins, and (as a bonus) most plant proteins also nurture the gut microbiome. Studies have also linked higher consumption of plant proteins with increased longevity.
Incorporating more plant proteins is a no-brainer, even if you regularly eat meat.
Eat Your Protein and Veggies First
Eating protein and vegetables first during a meal can help you consume more protein while also prioritizing nutrient-dense foods that promote satiety and curb cravings.
Starting with protein-rich items ensures your body receives the essential building blocks for muscle repair and maintenance while stabilizing blood sugar levels. Pairing protein with fiber-packed vegetables enhances fullness, making it easier to stick to portion-controlled carbohydrate and fat servings.
This approach can also help keep you from overeating less nutritious options, ensuring you meet your protein goals efficiently.
Add a High-Protein Snack
Need help with getting enough protein at meals? Try adding a high-protein snack! Here are a few ideas to get you started, all with around 20 grams of protein:
- Greek Yogurt Parfait
- 1 cup nonfat Greek yogurt (20g protein)
- Add fresh berries and a drizzle of honey for flavor.
- Tuna Salad Wrap
- 1 small can of tuna (3 oz, ~20g protein)
- Mix with 1 tbsp light mayo, wrap in a lettuce leaf or whole-grain tortilla.
- Cottage Cheese with Almonds
- 1 cup low-fat cottage cheese (28g protein)
- Top with 1 tbsp almonds (optional extra crunch).
- Protein Smoothie
- 1 scoop protein powder (~20g protein)
- Blend with unsweetened almond milk, frozen fruit, and spinach.
- Boiled Eggs and Edamame
- 2 large boiled eggs (~12g protein)
- Pair with 1/2 cup shelled edamame (~8g protein).
- Turkey Roll-Ups
- 4 slices of deli turkey breast (~20g protein)
- Wrap around thin slices of cucumber or bell pepper for crunch.
- Peanut Butter and Protein Bread
- 1 slice of protein bread (~10g protein)
- Spread with 1 tbsp peanut butter (~8g protein).
- Cheese and Turkey Sticks
- 2 cheese sticks (~14g protein)
- Pair with 2 oz turkey slices (~14g protein).
Each of these options is versatile and easy to adjust for taste preferences!
Stock Up on “Top-Offs”
Occasionally, I speak with prospective clients who tell me they’re trying to eat more protein but can’t stomach one more bite of chicken breast.
Increasing the portion sizes of your primary protein sources is one option at meals, but you can also use what I call “top-offs” to eat more protein.
Top-offs are foods you add to your meals in small amounts, like as a garnish or a sauce. I love adding fat-free feta to my scrambled eggs and a generous dollop of nonfat Greek yogurt to my tacos.
Stocking up on these foods can keep your meals interesting on a high-protein diet.
Consider a Supplement
Food sources of protein typically contain a broader range of nutrients than supplements, so it’s best to get protein from the diet whenever possible.
That said, if you struggle to reach your protein goal, you can use a protein supplement to help you cover your bases.
Most protein powders provide between 20 and 25 grams per scoop, making them a convenient way to boost your daily intake. I start most of my days with protein coffee (which is just protein powder mixed into my cold brew) or by mixing my protein powder into a glass of nonfat milk.
A Final Word on How to Hit Your Protein Goal
Still can’t figure out how to hit your protein goal?
Maybe coaching would help!
As a registered dietitian, I can help calculate your protein needs, work with you to plan your meals, and provide support and accountability along the way! Click here to learn more about one-on-one nutrition coaching at 26.