Struggle with sugar cravings, low energy, or weight loss resistance? How about blood sugar swings, late-night snacking, or brain fog? What about painful periods or menopause symptoms? 

If you said “yes!” to any of those, chances are you could benefit from more protein.

Protein is a macronutrient that plays an important role in so many functions in the body. It’s also the macronutrient I find most people don’t get enough of.  

So how can you get more protein in your day? Read on for 10 ways to add more protein to your meals and snacks. 

Importance of Protein

First, let’s talk about why protein is even important in the first place.

For one, it’s essential for building muscle. The more muscle you have, the stronger you become and the better you can burn energy for fuel. Along with building muscle, it also maintains the muscle you already have. This is especially important as you age, since muscle loss happens as you get older (especially around menopause). 

Protein is also a building block for every cell in the body, and helps build hormones like estrogen, insulin, and thyroid hormones. Along with that, it helps build neurotransmitters (aka brain chemicals) that play a role in your moods and mental health.

Eating enough protein can also help curb sugar cravings, keep you feeling full longer, and support weight loss. That’s because it helps keep you feeling full longer, and supports stable blood sugars.

Another bonus? It also takes three times more energy for the body to digest protein than it does for carbohydrates or fats – which means it’s great for boosting your metabolism. 

I’ve seen the power that increasing protein intake can have in hundreds of women, and I know you’ll see the benefit too. 

How Much Protein Do You Need?

The amount of protein you need will vary from person to person depending on activity level, stress, health goals, age, gender and more. However, a great general goal is to aim for at least 20-30 grams of protein with every meal, and at least 10 grams of protein at snacks to ensure optimal intake. Here’s some ways to do that.

10 Ways to Add More Protein To Your Day

1. Plan Your Meals Around Your Protein

The easiest way to bump up your protein intake is to plan your meals around your protein. That’s because protein is the macronutrient that typically takes the most planning, so when you plan out your protein first, the rest is easy to fill in. As mentioned above, I recommend opting for meals that contain at least 20-30 grams of protein. 

Here’s some examples on what 25 grams of protein looks like:

• 4 oz of chicken breast
• 3 oz turkey
• 3 eggs
• 1 cup cottage cheese
• 4 oz salmon
• 3 oz beef
• 1 can of tuna
• 4 oz of shrimp

These are all versatile options that can easily be added to meals to boost your protein intake. One of my favorite recipes that could be made with any of the proteins listed above is my One Skillet Egg Roll Bowl, it’s a super quick and easy recipe that can be paired with any protein.

2. Choose Greek Yogurt 

Greek yogurt typically contains about twice as much protein compared to regular yogurt. This is a great and easy swap you can make today to increase your protein intake. I’d also suggest skipping the flavored types, and choosing plain Greek yogurt and adding your own sweetener (like raw honey and blueberries) for flavoring. 

Check out my recipe for a 4-Ingredient Fruit Dip that uses Greek yogurt. This is super simple to make and a great way to get protein in at snacks.

3. Add Eggs To Your Breakfast or Snacks

Eggs are such an easy and versatile way to add more protein to your meals and snacks. You can hard-boil eggs for a quick and easy grab-and-go snack to pair with some fruit, scramble them, make into an omelet with cheese and veggies, or an egg bake for an easy breakfast. 

Eggs are often seen as a “breakfast” food, but in reality, they’re an all-day food.

Check out my protein-packed Veggie & Sausage Egg Casserole which makes a great breakfast dish to heat up on your hectic mornings!