Tips to increase your daily protein intake

May 18, 2025 Siddhartha Jana

Eat protein first

Start meals with protein to increase fullness hormone PYY and reduce hunger hormone ghrelin. This also helps control blood sugar and insulin spikes, especially beneficial for people with type 2 diabetes. Source: Canva

Swap cereal for eggs

Replace low-protein cereals with eggs. Three large eggs offer 19g protein and keep you fuller longer, helping reduce calorie intake throughout the day compared to oatmeal or cereal. Source: Canva

Choose Greek yogurt

Greek yogurt has double the protein of regular yogurt and contains fat-burning CLA. It helps reduce hunger hormones and can be eaten with fruit or used in recipes as a sour cream substitute. Source: Canva

Drink protein shakes

Add whey or other protein powders to shakes for a quick protein boost. A basic shake can include almond milk, protein powder, berries, and optional seeds or nut butter for extra nutrition. Source: Canva

Pick leaner, larger meat portions

Opt for lean cuts like sirloin steak, which offers more protein and fewer calories than fattier cuts. Increasing portion size slightly can also boost protein intake without extra calories. Source: Canva

Eat cottage cheese

Cottage cheese is protein-rich and filling, with 23g per cup. It also contains CLA for fat loss. Enjoy it plain or mixed with nuts, seeds, or fruit for a nutritious snack or breakfast. Source: Canva

Use protein supplements

When meals aren’t enough, add supplements like whey, casein, or soy protein powders. They’re convenient for mixing into smoothies, yogurt, or water to quickly increase protein intake. Source: Canva

Keep protein snacks handy

Carry protein-rich snacks like nuts, edamame, cheese, or protein bars to avoid junk food cravings and meet protein goals, especially during busy days or when on the go. Source: Canva

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