15 Easy Ways to Eat More Protein

What foods are high in protein intake?

Some foods that are high in protein include:, Greek yogurt, lean meats, seafood, legumes, cottage cheese, nuts, whole grains

How can I raise my protein levels quickly?

Some tips to help you increase your protein intake include:, drinking a protein shake, adding a protein source to each meal, swapping classic breakfast foods like cereals for eggs, eating high protein snacks, such as edamame, nuts, and cottage cheese

How can I get 100g of protein a day?

Some studies suggest that you should aim for 30 to 40 g of protein per meal. Having a high protein breakfast and lunch, as well as snacks throughout the day, can help you get 100g of protein per day.

Key takeaways

• Eating protein before other food groups can help you feel full and stabilize blood sugar levels.
• Swapping low protein snacks and breakfast foods for options like cheese, Greek yogurt, eggs, and almonds can significantly boost your daily protein intake.
• Incorporating protein-rich foods such as lean meats, fish, legumes, and whole grains into every meal supports muscle growth, weight management, and overall metabolic health.

The Dietary Guidelines for Americans recommends that people consume 1.2 to 1.6 grams (g) of protein per kilogram (kg) of body weight daily, depending on their individual caloric requirements.

Some research suggests that eating enough protein may help reduce your risk of certain health conditions, such as type 2 diabetes and cardiovascular diseases.

A high protein intake may also help increase weight loss, enhance muscle growth, and improve your overall health. Below are 14 tips to help you meet your daily protein allowance.

This article is Day 7 of Healthline’s 7-Day “Gut Check” Protein Balance Challenge. Follow along to discover simple ways to increase your daily protein intake and improve your gut health.

Start Day 1 of the Challenge here: How Much Protein Do You Need?

When eating a meal, eat the protein source first, especially before you get to the starches.

Protein increases the production of peptide YY (PYY), a gut hormone that makes you feel full and satisfied. Dietary protein may also decrease levels of ghrelin, the “hunger hormone.”

What’s more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal.

A 2026 review suggests that snacks containing protein and carbohydrates may help boost glucose levels, while a breakfast containing protein may help people with type 1 diabetes maintain glucose levels throughout the day.

Many common snack foods, such as chips, pretzels, and crackers, are low in protein. For example, a 1-cup (30-g) serving of plain tortilla chips has

Choosing high protein snacks can help you get extra protein into your diet.

A 1-ounce (oz) (28-g) serving of cheddar cheese contains almost

Some

You can enjoy healthy cheese options with whole grain crackers, tomatoes, or sliced apples for a satisfying snack.

Many breakfast foods are low in protein, including toast, bagels, and cereals.

Oatmeal contains more protein than most cereals. However, a 1-cup (240-g) serving only provides

On the other hand, 3 large eggs provide around

A 2020 study found that people with obesity who ate eggs and toast experienced less hunger and a lower energy intake than those who ate cereal with milk and orange juice.

Almonds are high in magnesium, fiber, and heart-healthy monounsaturated fat, yet low in digestible carbs.

They also contain almost

A 2021 study found that your body only absorbs around 78.5% of the energy in almonds. So, although a serving of almonds contains 170 calories, your body may only absorb 133 calories because some of the fats aren’t digested.

For an extra bit of protein, try adding a few tablespoons (tbsp) of chopped almonds over yogurt, cottage cheese, salads, or oatmeal.

Greek yogurt is a versatile, high protein food. It’s made by removing whey and other liquids to produce a richer, creamier yogurt that’s higher in protein.

A 3.5-oz (100-g) serving provides

A 2025 study suggests that Greek yogurt significantly improves satiety 30 minutes after consumption in people with obesity compared with peanuts, another high protein snack.

Greek yogurt has a tangy flavor that goes well with berries or chopped fruit. It can also be a substitute for sour cream in dips, sauces, and other recipes.

Many smoothies contain a lot of fruits, vegetables, or juice, but very little protein.

Adding protein powders makes it easy to create a healthy, high protein shake. There are several types of protein available on the market, including:

On average, 1 scoop (28 g) of whey powder provides about

To boost the protein content of a protein smoothie even further, add unsweetened nut butter, flaxseeds, or chia seeds.

Getting enough protein at each meal is important.

Some researchers recommend consuming

Examples of foods high in protein include:

• meat
• fish
• poultry
• eggs
• legumes
• soy products like tofu or tempeh

5 Delicious High Protein Foods to Eat

Selecting leaner cuts of meat and increasing portion sizes slightly can help boost the protein content of your meal.

What’s more, your meal may even end up being lower in calories.

For example, compare the nutritional value of a 3-oz (85-g) serving of these two steaks:

Peanut butter is a delicious, high protein food with a creamy texture that pairs well with a variety of ingredients.

In community-dwelling older adults, research associates peanut butter with improvements in muscle power and sit-to-stand exercise times.

Spreading 2 tbsp (32 g) of peanut butter on sliced fruit can boost the total protein content by around

That said, it’s important to pay attention to other ingredients in peanut butter. Try to choose a natural peanut butter with no added sugars.

Lean jerky is a quick and convenient way to get more protein into your diet.

However, it’s important to choose a healthy type. Many types of jerky contain high amounts of sodium, sugar, and preservatives, and they could be made from low quality meat.

A

Lean jerkies contain about

You can usually store them for several months without refrigeration and easily take them with you for a snack when traveling.

Cottage cheese is high protein food. A 1-cup (210-g) serving contains

An older

Cottage cheese is delicious on its own. You can also try it with chopped nuts or seeds, cinnamon, and stevia for a quick and easy breakfast.

Additionally, smaller amounts of cottage cheese make a great snack between meals and can be added to fruit salads or smoothies to bump up their protein contents.

Soybeans have more protein than other legumes and are popular among vegetarians and vegans. One cup (160 g) of edamame has

Edamame is also high in a flavonoid known as kaempferol. A

You can buy edamame fresh or frozen, and it makes a great snack. It can also be added to stir-fries, salads, stews, and rice dishes.

Canned fish is a fantastic way to boost your protein intake. It requires no refrigeration, so it’s wonderful for travel. You can either enjoy it as a snack or with a meal.

A 3.5-oz (100-g) serving of canned fish contains about

Fatty fish like salmon, sardines, herring, and mackerel are also excellent sources of omega-3 fatty acids. These may help

You can combine canned fish with healthy mayo, serve it in a salad, eat it straight from the can, or add it to an omelet, croquette, or pasta dish.

Whole grains are rich in important nutrients, such as:

What’s more, they could also help ramp up your protein intake.

A 1-cup (185-g) serving of cooked quinoa contains around

This is more than refined grains like white rice, which contains just

Other examples of protein-rich whole grains include:

Try swapping these ingredients in for refined grains in recipes like pilafs, stir-fries, and grain salads.

Legumes are a great source of protein, fiber, and antioxidants.

For example, a 100-g (2.45-oz) serving of white beans contains

You can add legumes to chillis, sauces, and patties, and you can roast them in the oven to add them to salads.

Some foods that are high in protein include:

• Greek yogurt
• lean meats
• seafood
• legumes
• cottage cheese
• nuts
• whole grains

Some tips to help you increase your protein intake include:

• drinking a protein shake
• adding a protein source to each meal
• swapping classic breakfast foods like cereals for eggs
• eating high protein snacks, such as edamame, nuts, and cottage cheese

Some studies suggest that you should aim for 30 to 40 g of protein per meal. Having a high protein breakfast and lunch, as well as snacks throughout the day, can help you get 100g of protein per day.

Getting enough protein in your diet is very important.

A high protein intake can offer numerous benefits, including helping you lose weight, gain muscle, and improve your body composition and metabolic health.

If you need further dietary guidance on your appropriate protein intake or which foods to eat, speak with a healthcare professional, such as a primary care doctor or registered dietitian. They can help develop a nutrition plan that’s right for you.