Eat protein at every meal
Choose lean meats like chicken, turkey, and fish
Add eggs to breakfast
Include Greek yogurt or cottage cheese as snacks
Use protein shakes or smoothies
Eat beans, lentils, and chickpeas
Add tofu, tempeh, or edamame
Snack on nuts and seeds
Choose higher-protein grains like quinoa
Add milk or soy milk to meals and drinks
Top salads and bowls with cheese or seeds
Spread peanut butter or other nut butters on snacks
Replace refined snacks with protein-rich options
Increase portion sizes of protein foods
Keep ready-to-eat protein foods available
Use protein-fortified foods when needed