Eat 4–6 protein-rich meals per day
Aim for 30–50g of protein per meal
Include a high-protein breakfast
Use lean meats like chicken, turkey, and lean beef
Eat fish like tuna, salmon, and cod
Include eggs and egg whites
Add Greek yogurt, cottage cheese, and skyr
Use protein shakes or whey isolate to fill gaps
Include tofu, tempeh, edamame, and seitan
Add beans, lentils, and chickpeas
Use high-protein snacks like jerky, cheese, and protein bars
Track protein intake with a food app
Choose protein first at every meal
Meal prep in advance
Keep protein sources available at home and work
Spread protein evenly across the day
Add protein to smoothies, oats, and snacks
Combine whole foods with supplements if needed