7 Ways to Sneak a Little More Protein Into Your Daily Diet

“Protein is key for muscle synthesis, especially to mitigate age-related muscle mass loss,” says Karan Rajan, MD, a National Health Service (NHS) surgeon and founder of gut health biotechnology company LOAM Science in London.

1. Start Your Day With Protein at Breakfast

Aim to get at least 15 to 20 grams of protein at breakfast, says Vanessa Imus, RDN, a registered dietitian and owner of Integrated Nutrition for Weight Loss in Bothell, Washington. "An egg casserole, overnight oats mixed with protein powder, or a protein-rich smoothie made with tofu, fruits, and veggies can be great ways to get a head start on the day," she says.

2. Look for High-Protein Swaps, Like Quinoa Instead of Rice

3. Go for High-Protein Snack Pairings: Fruit With Nuts, Whole-Grain Crackers With Cheese

“One of my go-to favorite protein snacks is nonfat Greek yogurt topped with chia seeds and chopped fruit,” says Helen Ohw Kim, RD, a New York City–based registered dietitian. “This snack is full of protein, and the probiotics in Greek yogurt are a plus for gut health.”

4. Stock Up on Protein Drinks and Other Grab-and-Go Snacks

“Roasted soybeans [edamame] are an easy and portable high-protein snack option with the bonus that they contain a good amount of fiber, too,” Imus says. “Keeping premade protein drinks and bars on hand is also key for those times you just need something quick to grab.”

5. Amp Up Your Favorite Recipe With a High-Protein Add-In

“You can turn a protein-minimal meal, such as a salad, into a meal packed with protein by adding nuts, seeds, and lean animal protein like grilled chicken breast, hard boiled egg, grilled salmon, or tuna,” Kim says.

You can also toss edamame into stir-fries, stir beans into soups and salads, or add lentils to pasta sauce. These quick additions boost protein while providing other nutrients, including fiber, vitamins, and minerals.

6. Eat Protein First Before Turning to Other Foods on Your Plate

Prioritizing protein can help you get this nutrient even if you don't finish the rest of the meal. “This may look like chicken first, then salad second, and mixed-grain rice last,” Kim adds.

7. Fill Your Fridge and Pantry With Tofu, Canned Tuna, and Other Protein-Rich Staples

“The most convenient protein food I always recommend keeping on hand is a small bag of toasted nuts — almonds are my favorite — or trail mix, because they’re small, not messy, and stave off hunger,” Kim says. “Plus, they’re packed with protein and don’t need refrigeration.”