Whether you’re managing chronic pain, building strength, or just trying to support your energy levels, getting enough protein in your diet is key. But adding more protein doesn’t have to mean eating chicken breast at every meal. With a few creative tweaks, you can bump up your intake in ways that feel natural, sustainable, and delicious. Here are some simple strategies that can make a real difference:
1. Cook Your Rice (or Grains) with Bone Broth
This is a simple swap that adds flavor and nutrition. Instead of water, cook your rice or quinoa in bone broth. One cup of bone broth can add up to 10 grams of protein—without changing your routine much at all. It’s a warm, nourishing option that especially works well in soups, stews, or savory dishes.
2. Mix Protein Powder into Everyday Foods
Protein powder doesn’t have to be limited to post-workout shakes. Stir a scoop into your coffee, yogurt, oatmeal, or even pancake batter. Depending on the brand, one scoop can add 20–30 grams of protein. Try unflavored or lightly flavored powders if you’re worried about taste. This is an easy way to enrich foods you’re already eating.
3. Snack Smart: Go High-Protein
Snacking can be a great opportunity to get more protein—if you make the right choices. Instead of chips or granola bars, try hard-boiled eggs, beef or turkey jerky, string cheese, cottage cheese, or deli meat. For vegetarian-friendly options, reach for chickpeas, roasted edamame, Greek yogurt, nut butters, or high-protein granola.
A helpful rule of thumb: When reading a nutrition label, look for foods that contain at least 1 gram of protein for every 10 calories. That’s a good baseline for identifying high-protein snacks that will help you feel fuller and more energized throughout the day.
4. Choose Grass-Fed Meats
If you eat meat, the type you choose matters. Grass-fed meats tend to be higher in protein per ounce than conventionally raised meat. They also offer better fat profiles and can be richer in micronutrients. It’s a small change that can add up if meat is a regular part of your diet.
Final Thoughts
Small shifts in how you prepare food or what you reach for during the day can go a long way in helping you meet your protein goals. Focus on consistency over perfection and remember that protein doesn’t have to be boring or repetitive—it can be simple, flexible, and even fun. Try these tips to meet your protein intake goals!