Eat protein at every meal
Aim for 30–40 grams of protein per meal
Include a high-protein breakfast
Use lean meats like chicken, turkey, and fish
Eat eggs and egg whites
Add Greek yogurt or cottage cheese
Include protein shakes or smoothies
Use protein powder when needed
Choose high-protein snacks like jerky, edamame, or cheese
Add beans, lentils, and tofu to meals
Use tuna, salmon, or shrimp for easy protein
Build meals around protein first
Track your daily protein intake
Prepare meals in advance
Combine multiple protein sources in one meal
Choose higher-protein versions of common foods
Eat larger portions of protein-rich foods
Spread protein evenly across the day
Keep convenient protein foods available
Adjust portions to match your calorie needs