Key takeaways Eating protein before other food groups can help you feel full and stabilize blood sugar levels.
Swapping low protein snacks and breakfast foods for options like cheese, Greek yogurt, eggs, and almonds can significantly boost your daily protein intake.
Incorporating protein-rich foods such as lean meats, fish, legumes, and whole grains into every meal supports muscle growth, weight management, and overall metabolic health.

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type 2 diabetes
cardiovascular disease
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A high protein intake may also help increase weight loss, enhance muscle growth, and improve your overall health.

Keep reading to discover ways to help you increase your protein intake.

Here are 15 easy ways to help you get more protein in your diet.

When eating a meal, eat the protein source first, especially before you get to the starches.

Protein increases the production of peptide YY (PYY), a gut hormone that makes you feel

What’s more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal.

In a

Many common snack foods, such as chips, pretzels, and crackers, are low in protein. For example, a 1-cup (30-g) serving of plain tortilla chips has

That said, choosing high protein snacks can help you get extra protein into your diet.

A 1-ounce (oz) (28-g) serving of cheddar cheese contains

Some

You can enjoy healthy cheese options with whole grain crackers, tomatoes, or sliced apples for a satisfying snack.

Many breakfast foods are low in protein, including toast, bagels, and cereals.

Oatmeal contains more protein than most cereals. However, a 1-cup (240-g) serving only provides

On the other hand, 3 large eggs provide

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Almonds are high in magnesium, fiber, and heart-healthy monounsaturated fat, yet low in digestible carbs.

They also contain

A 2021 study found that your body only absorbs around 78.5% of the energy in almonds. So, although a serving of almonds contains 170 calories, your body may only absorb 133 calories because some of the fats aren’t digested.

For an extra bit of protein, try adding a few tablespoons (tbsp) of chopped almonds over yogurt, cottage cheese, salads, or oatmeal.

Greek yogurt is a versatile, high protein food. It’s made by removing whey and other liquids to produce a richer, creamier yogurt that’s higher in protein.

A 3.5-oz (100-g) serving provides

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In addition, it contains conjugated linoleic acid (CLA), which has been shown to

Greek yogurt has a tangy flavor that goes well with berries or chopped fruit. It can also be used as a substitute for sour cream in dips, sauces, and other recipes.

Many smoothies contain a lot of fruits, vegetables, or juice, but very little protein.

However, using protein powders makes it easy to create a healthy, high protein shake. There are several types of protein available on the market, including whey, soy, egg, and pea protein.

Whey protein powder is the most popular and may help

On average, 1 scoop (28 g) of whey powder provides about

Here’s a basic whey shake recipe:

8 oz (225 g) of unsweetened almond milk
1 scoop (28 g) of whey powder
1 cup (150 g) of fresh berries
stevia or another healthy sweetener, if desired
1/2 cup (70 g) of crushed ice

Combine all ingredients in a blender and process until smooth.

To boost the protein content even further, add unsweetened nut butter, flaxseeds, or chia seeds.

Getting enough protein at each meal is important.

Several researchers recommend consuming

Examples of foods high in protein include:

meat
fish
poultry
eggs
legumes
soy products like tofu or tempeh 5 Delicious High Protein Foods to Eat

Selecting leaner cuts of meat and increasing portion sizes slightly can help boost the protein content of your meal.

What’s more, your meal may even end up being lower in calories.

For example, compare the nutritional value of a 3-oz (85-g) serving of these two steaks:

Peanut butter is a delicious, high protein food with a creamy texture that pairs well with a variety of ingredients.

Peanut butter has been

decreasing appetite
increasing fat burning
reducing blood sugar levels

Spreading 2 tbsp (32 g) of peanut butter on sliced fruit can boost the total protein content by

That said, it’s important to choose natural peanut butter with no added sugars.

Lean jerky is a quick and convenient way to get more protein into your diet.

However, it’s important to choose a healthy type. Many types of jerky contain high amounts of sodium, sugar, and preservatives, and they could be made from low quality meat.

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Lean jerkies contain about

They can often be stored for several months without refrigeration and are also portable and ideal for travel.

Cottage cheese is high protein food. A 1-cup (210-g) serving contains

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Cottage cheese is delicious on its own. However, you can also try it with chopped nuts or seeds, cinnamon, and stevia for a quick and easy breakfast.

Additionally, smaller amounts of cottage cheese make a great snack between meals and can be added to fruit salads or smoothies to bump up their protein contents.

Soybeans have more protein than other legumes and are popular among vegetarians and vegans. One cup (155 g) of edamame has

Edamame is also high in a flavonoid known as kaempferol. A

Edamame can be purchased fresh or frozen and makes a great snack. It can also be added to stir-fries, salads, stews, and rice dishes.

Canned fish is a fantastic way to boost your protein intake.

It requires no refrigeration, so it’s wonderful for travel. It can also be enjoyed as a snack or with a meal.

A 3.5-oz (100-g) serving of canned fish contains about

Fatty fish like salmon, sardines, herring, and mackerel are also excellent sources of omega-3 fatty acids. These may help

You can combine canned fish with healthy mayo, serve it in a salad, eat it straight from the can, or add it to an omelet, croquette, or pasta dish.

Whole grains are rich in important nutrients,

What’s more, they could also help ramp up your intake of protein.

For instance, a 1-cup (185-g) serving of cooked quinoa contains

This is more than refined grains like white rice, which contains just

Other examples of protein-rich whole grains include:

Try swapping these ingredients in for refined grains in recipes like pilafs, stir-fries, and grain salads.

Legumes are a

For example, a 100-g (2.45-oz) serving of white beans contains

You can add legumes to chillis, sauces, and patties, and you can roast them in the oven to add them to salads.

What foods are high in protein intake?

Some foods that are high in protein include:

lean meats
seafood
legumes
cottage cheese
nuts
whole grains
Greek yogurt How can I raise my protein levels quickly?

Some tips to help you increase your protein intake include:

adding a protein source to each meal
swapping classic breakfast foods like cereals for eggs
eating high protein snacks, such as edamame, nuts, and cottage cheese
drinking a protein shake How can I get 100g of protein a day?

Some studies suggest that you should aim for

Getting enough protein in your diet is very important.

A high protein intake can offer numerous benefits, including helping you lose weight, gain muscle, and improve your body composition and metabolic health.

If you need further dietary guidance on your appropriate protein intake or which foods to eat, speak with a healthcare professional or registered dietitian. They can help develop a nutrition plan that’s right for you.