14 Ideas for Boosting Your Daily Protein Intake

“My daily protein target goal is what?!”

— Nearly every client

Protein is vital, whether we’re exercising or not.

It is the building block of our tissues, from muscle and skin to our DNA. Furthermore, protein is highly satiating, meaning if we’re eating adequate protein, we’re likely to be too full for other, less healthy foods.

Most of my clients on a weight loss journey don't eat enough protein! Along with caloric intake, protein consumption is one of the most important things to pay attention to in your journey for weight loss and optimal health. Here's what you need to know!

•  You should be consuming 0.8-1.2g per pound of body weight (or target body weight) in protein every day!

• Protein is vital for sustaining and building muscle mass -- and especially important if you are in a calorie deficit.

• It helps with satiety...helping you feel full longer. So build your meals around protein FIRST!  Then add veggies, healthy fats and carbs.

Protein can come from several sources, including meats, seafood, Greek yogurt, cottage cheese, eggs, protein powders/shakes, edamame, and nuts/seeds. Here are some more specific ideas!

1. Beef jerky or turkey jerky (try to opt for grass-fed if possible)

2. Cottage cheese (my preferred brand is Good, low fat – it is made with clean, quality ingredients)

3. Eggs/hard-boiled eggs

4. Nut butters

5. Greek yogurt (go for low sugar or no-sugar options here!)

6. Tuna (try the flavored tuna packets for variety or on-the-go!)

7. Deli meat (Boar’s Head is my preferred brand, as they don’t use gluten as a filler)

8. Edamame

9. Protein powder (see notes below)

10. Protein bars (see notes below)

11. Chia Seeds

12. Hemp Seeds

13. Soy Milk

14. Quinoa

More on Protein Bars:

• Optimally, go for a bar that has 8g (or more) protein and less than or equal to 13g sugar, no sugar alcohols, and contains quality ingredients.

  • Try Rx Bar, KIND Protein Bar, Primal Kitchen, GoMacro or Aloha Protein Bar

  • Your less-than-ideal sources would be Nature Valley, Quest, Zone or Pure Protein brands

More on Protein Powder:

• Orgain Organic Plant Based Protein Powder Vanilla Bean, Vegan, Low Net Carbs, Non-Dairy, Gluten Free, Lactose Free, No Sugar Added, Soy Free, Kosher, Non-GMO, 2.03 Pound (Packaging May Vary) by Amazon.com (also available at Costco!). Learn more here.

•  Vital Proteins Collagen Peptides Pasture Raised, Grass Fed, Paleo Friendly, Gluten Free, Zero Sugar Dairy Free (32.56 Ounce), Chocolate and unflavored available by Amazon.com (also available at Costco!). Learn more here.

• Plant Fusion Complete Protein Vegan Protein Powder, Plant Based Protein Powder, BCAAs + Digestive Enzymes, Clean Protein; Dairy Free, Gluten Free, Creamy Vanilla Bean. Learn more here.

Protein powders can offer a quick boost of protein.

[!] Check the ingredient list though, to be sure they don’t contain added sugars such as sucralose or fructose.

As an Amazon Affiliate Associate I earn from qualifying purchases.