How to Eat More Protein Without Trying

Make it automatic

You don’t need a meal plan. You need a few easy habits that do the work for you.

10 easy wins

1. Start the day with protein. Eggs, Greek yoghurt or a shake instead of toast alone.
2. Swap your yoghurt. Greek or high-protein yoghurt has about double.
3. Build meals around protein first. Pick the meat, fish, eggs or tofu, then add the rest.
4. Cook extra. Double the chicken or mince at dinner for tomorrow’s lunch.
5. Keep grab-and-go options handy. Tinned tuna, boiled eggs, cooked chicken, jerky, cottage cheese.
6. Use milk in oats, coffee or a smoothie.
7. Snack smarter. Swap a muesli bar for a yoghurt or protein bar.
8. Add beans or lentils to soups, curries and salads.
9. Order the protein when eating out.
10. Keep a shake in the car or office for flat-out days.

A simple day

• Breakfast: 3 eggs on toast
• Lunch: chicken salad wrap
• Snack: Greek yoghurt
• Dinner: salmon, rice and veg

That’s well over 120g of protein without a single shake.

FAQ

What are the easiest everyday protein foods?

Eggs, tinned tuna, chicken thighs, mince, milk, lentils and beans are easy to find and use.

Are protein bars good?

Handy, but check the label. Some are basically lollies with a bit of protein.

How do I know if I’m eating enough?

Track for a few days with a free app. Aim for 1.6 to 2.2 g per kg of body weight a day.

This article is general information only. Check with your GP before changing your diet or training if you have a medical condition.