Eat 4 whole eggs at breakfast
Add 1 cup Greek yogurt
Include 1 scoop whey protein shake
Eat 6 oz chicken breast at lunch
Add 1 cup cottage cheese
Eat 6 oz salmon or lean beef at dinner
Include 1 cup cooked lentils or beans
Add 2 tablespoons peanut butter
Eat 1 cup edamame or tofu
Use milk instead of water in smoothies or oatmeal
Choose high-protein snacks like jerky, cheese, or protein bars
Spread protein across 3 to 5 meals
Check nutrition labels and portion sizes
Adjust portions to reach about 100g total each day