Leslee
April 2, 2026
Seven ways to add protein to your diet (Read to the end for sneaky, bonus protein tips!)
- Try higher protein milk (Many of these are lactose free): Costco Kirkland (Lactose free), Darigold Fit (LF), Organic Valley, Fairlife (LF), also check your favorite plant based milks for high protein versions
- Put beans, nuts, and seeds in your salad
- Eat protein as a snack, like peanut butter with apple, a handful of almonds, a cup of cottage cheese, or a boiled egg.
- Eat a deck of cards sized portion of meat at each meal. A good bang for your buck protein is chicken breast, which has a lot of protein for less calories than red meat. Prep meat so you always have it on hand.
- Swap out cereal for eggs or greek yogurt (twice as much protein as regular yogurt)
- Drink a protein shake (powdered versions come in vegan styles as well as Whey)
- Add beans and/or legumes to chilis, sauces, soups, and hamburger or other patties. You can add them easily to many foods and they pack around 15 g of protein per cup.
Bonus: Make your carbs higher protein sources: Kodiak pancake mix, higher protein bread (like Dave’s Killer bread), higher protein tortillas (mission protein), Quinoa instead of rice or pasta
Bonus Bonus: Swap out your sour cream in dips, sauces, or recipes for greek yogurt or blended up cottage cheese, and you’ll get five times more protein!
Here’s a basic protein powder shake recipe:
- 8 oz (225 g) of milk or unsweetened almond milk
- 1 scoop (28 g) of whey powder or non-dairy protein powder like soy or pea
- 1 cup (150 g) of fresh berries
stevia or another healthy sweetener, if desired
- 1/2 cup (70 g) of crushed ice
Combine all ingredients in a blender and process until smooth.
To boost the protein content even further, add unsweetened nut butter, flaxseeds, or chia seeds.
Disclaimer: The information on this site is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before making changes to your health routine.
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