Protein is absolutely essential for muscle building and recovery. Blonde woman, Kasey Jo Orvidas, is holding a tub of Legion whey+ protein powder

Four Easy Ways to Get More Protein

Jan 20, 2023

If we had to name one problem that almost every client we've ever coached has come up against, it would be adequate protein intake.

So many of us naturally gravitate towards a lower protein diet when we aren't diligent with our food choices. 

It can feel hard to figure out how to go from 40g/day to 140g/day, so let's talk about some easy ways to work on this!

We’re going to share easy ways to increase your protein intake so you can achieve your weight loss or muscle building goals. 


Why You Need Protein


Before we get into how you can get more protein each day, let’s go over why you need more protein. 

Protein has the highest Thermic Effect of Food (TEF), meaning it burns more calories to digest than other macros (carbs and fats). 

Also, protein is essential for muscle building and recovery. 

Amino acids, the building blocks of protein, help your muscles repair after a workout, but they need adequate protein to do so. 

Another reason you need to get enough protein is that it keeps you satiated longer than carbs or fats, so you won't be hungry every hour if you’re consuming enough. 

Eating enough protein also reduces cravings and the constant desire to consume palatable foods.

If you’re aiming to lose fat, you’ll want to ensure you’re getting enough protein so you feel less hungry while eating in a calorie deficit. 

*If you've ever used the words "toned" or "defined" when describing your fitness goals, then you need to make sure you're getting enough protein.


How to Get More Protein


Follow these easy tips to get more protein, and you’ll start feeling fuller and recovering from your workouts faster.


Increase Your Serving Sizes

Grab larger portions of protein with each meal. 

Instead of grabbing 3oz of meat at your meals, double it up and take 6oz, order extra meat when you're out, ask for double the meat on sandwiches, etc.


Have Protein With Each Meal

Ensure you have a protein source at each meal. 

No, we don't mean for you to eat one hardboiled egg at breakfast in the name of protein.

We mean, eat some meat, some eggs, and maybe some egg whites, too. Aim for about 30g of protein per meal. 

If you aim for about 30g of protein per meal, you’ll easily hit those protein targets. 

And if that still sounds difficult, think of it this way, 6oz of boneless, skinless chicken breast gives you about 39g of protein. That’s one average chicken breast!

Just make sure you’re weighing it raw to get the most accurate nutrition information. 


Eat High-Protein Snacks

Add a protein-rich snack somewhere in your day. 

A double serving of cottage cheese (26g protein) topped with some berries or pineapple is a great choice because it gives you a good source of protein and fiber.

Another option for on the go is a high-quality protein bar, which also tends to have around 20-25g of protein.


Drink a Protein Shake

Grab a protein shake after your workout or to supplement a snack. 

You can also blend a scoop of protein powder into a smoothie with some fruit as a great breakfast option!


Reach Your Goals


There you have it—four seriously easy ways to increase your protein intake.

Something we’ve taught our clients is if you want it, you'll find a way to make it happen. 

Maybe you don't love the taste of cottage cheese, but you love that it fills you up, makes you feel good, and supports your goals. 

Maybe you don’t want to drink a protein shake, so you fit it into your smoothie instead. 

If you want it, like for real want it, we promise you can do it!


Check out our free supplement guide if you’re looking to use supplements to assist you in getting enough protein.

This guide will help you identify high-quality supplements that will help you reach your health and fitness goals. 

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Email: [email protected]

IG: @kjocoaching

Hi, I'm Kasey!

I coach, mentor, write, and teach with one main focus: Build strong bodies and healthy lifestyles, starting with your mindset.


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