Eat 4–6 high-protein meals per day
Include 30–50 grams of protein in each meal
Use lean meats like chicken breast, turkey, lean beef, and pork tenderloin
Eat fish such as tuna, salmon, cod, and shrimp
Include eggs and egg whites
Use Greek yogurt, cottage cheese, and skyr
Add protein shakes or whey protein between meals
Choose high-protein snacks like jerky, cheese, edamame, and protein bars
Add tofu, tempeh, seitan, lentils, beans, and chickpeas
Use milk or high-protein milk alternatives with meals and shakes
Build meals around protein first, then add carbs and fats
Track protein intake with a food app
Prepare meals in advance to make hitting the target easier
Aim for a protein source at every meal and snack
Increase portion sizes of protein foods if needed
Spread protein intake evenly across the day