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Struggle with Protein?


One of the biggest things I see clients struggle with is getting in enough protein or hitting their protein macros each day.  Below are some quick tips to help.


  1. Eat Your Protein First

 When planning a meal or snack, focus on protein first.  Protein makes you feel full and satisfied.


  1. Snack on Cheese

 Snacks are a great way to get extra protein into your diet, as long as you choose the right types.

For example, a serving of tortilla chips has 137 calories but only 2 grams of protein.  In contrast, a serving of cheddar cheese contains 7 grams of protein, along with 20 fewer calories and 4 times as much calcium.


      3. Replace Cereal with Eggs

 Many breakfast foods such as toast, bagels and cereals are low in protein.  Oatmeal contains more protein than most cereals, but it still only provides about 6 grams in a typical 1-cup serving.  Try adding a scoop of protein powder to your oatmeal to up your protein or have it in addition to eggs.  Three large eggs provide 19 grams of high-quality protein.


  1. Top Your Food with Chopped Almonds

Almonds are in incredibly healthy.  They’re high in heart-healthy monounsaturated fat, yet low in digestible carbs.  Almonds also contain 6 grams of protein in a 1 ounce serving, which makes them a better source than most nuts.  Sprinkle a few tablespoons of chopped almonds over yogurt, cottage cheese, salads or oatmeal to increase your protein intake and add flavor and crunch.


  1. Choose Greek Yogurt

 Greek yogurt is a versatile, high-protein food.  An 8 oz serving provides 17–20 grams of protein, depending on the brand.  Greek yogurt has a tangy flavor that goes well with berries or chopped fruit. It can also be used as a substitute for sour cream in dips, sauces and other recipes.


  1. Add Protein-Rich Foods to Your Salad

Salads are loaded with vegetables that provide vitamins, minerals and antioxidants that help protect you from disease.  However, they often contain only a few grams of protein, which will likely lead to hunger after an hour or two.

To add protein to your salad, top it with any of the foods below to get more protein.

  • Chicken or turkey breast
  • Tuna
  • Salmon
  • Cheese
  • Nuts
  • Chickpeas


  1. Have a Protein Shake for Breakfast

A shake or smoothie can be a great breakfast.  Adding protein powder to your fruits or vegetables in your shake make it easy to create a high protein shake.


  1. Pair Peanut Butter with Fruit

Peanut butter is a delicious, high-protein food with a creamy texture that complements fruits such as apples, bananas, or pears.


  1. Eat Lean Jerky

Lean jerky is a convenient way to get more protein into your diet.  However, it’s important to choose a healthy type.  Many types of jerky contain sugar, preservatives and various questionable ingredients. They’re also frequently made from lower-quality meat.  Some jerky and “snack sticks” come from grass-fed bison and other free-range animals. Choosing jerky from grass-fed animals will provide better-quality and are an easy on the go snack.


      10. Indulge in Cottage Cheese at Any Time

Cottage cheese is a tasty food that’s also very high in protein.   Cottage cheese is delicious on its own. You can also try it with chopped nuts or seeds, cinnamon and stevia or another sweetener for a quick breakfast.

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