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As a certified personal trainer, trained chef, and total foodie, I've always enjoyed challenging myself to elevate meals in both flavor and nutritional value. But as a busy young professional living in a city, I know firsthand how challenging it can be to maintain a healthy diet while juggling work, social life, and the endless hustle. Add to that the rising cost of groceries, and hitting your protein goals at every meal can feel like an uphill battle.
Over the past year, I've made it a priority to increase my protein intake to support my fitness goals and overall health. Achieving optimal daily protein consumption isn't necessarily about eating more meat, according to Victoria Endow, RD, a dietitian at The Brooklyn Hospital Center. "It's about layering your proteins and finding small ways to sneak in more protein through each food group on your plate."
Through trial and error, I've landed on a few go-to tricks and products for sneaking more protein into every meal. Whether I'm whipping up a quick smoothie, baking packable snacks, or meal prepping for the week, these hacks help me hit my daily protein needs with minimal planning or effort -- I'm hoping they'll help you, too.
Meet the expert: Victoria Endow, RD, is an outpatient registered dietitian in the bariatric surgery department at The Brooklyn Hospital Center.
Chia seeds are a nutritional powerhouse, packing 4 grams of protein, 6 grams of fiber, and about 5 grams of omega-3 fatty acids in a typical 2-Tablespoon serving. They're an easy addition to your morning routine, whether you sprinkle them into your yogurt, blend them into a smoothie, or mix them into overnight oats. "Getting enough protein at breakfast tends to be the most challenging part of the day, yet the most important," says Endow. "Starting your day with a healthy dose of protein will help balance your hormones and prevent cravings and improve energy levels later on."
Chia seeds absorb liquid and create a satisfying, pudding-like texture, making them perfect for a quick, grab-and-go breakfast. My go-to recipe? A simple chia seed pudding that I can customize with my favorite toppings.
Protein powder is one of the most versatile supplements and can be easily incorporated into a variety of foods. Choose from whey, collagen, or plant-based options depending on your diet, goals, and preferences -- the options are truly endless. (Check out the protein powders Women's Health editors love.)
I love adding a scoop of collagen protein to my morning coffee -- that way, I'm getting 20 grams of protein before I even make it to breakfast. It dissolves easily without altering the taste or texture of your food, and it's a great way to sneak in extra protein. You can also experiment with adding protein powder to your desserts to give them an extra boost. One of my favorites is a chocolate peanut butter fudge that's dense, rich, and surprisingly nutritious.
Tinned fish, especially salmon and tuna, is an excellent source of lean protein -- typically containing around 20 grams of protein per can of salmon and 25 grams per can of tuna. It's affordable, convenient, and pairs perfectly with fresh veggies for a quick, satisfying lunch. I like to flake some tinned fish over a salad or mix it into a quinoa bowl. It's a simple way to boost the protein content of your meal without much effort. Look for options packed in olive oil or water for the best flavor and nutrition.
Hemp hearts are another great protein booster that you can sprinkle on almost anything -- salads, grain bowls, soups, you name it. A typical 3-tablespoon serving includes about 10 grams of protein and contains all nine essential amino acids, making them a complete protein source. I love adding them to my lunch for a little extra crunch and nutrition.
Adding seeds like flax, chia, or pumpkin seeds to your snacks is an easy way to increase your protein intake. For example, a typical serving of chia seeds (2 tablespoons) has about 4 grams of protein, flax seeds (2 tablespoons) have around 3 grams, and pumpkin seeds (1 ounce) offer about 7 grams, according to the U.S. Department of Agriculture's FoodData Central database. Sprinkle them into your yogurt, blend them into your smoothie, or even toss them into your trail mix. Nuts are also a great option -- almonds (1 ounce) have about 6 grams of protein, and walnuts (1 ounce) offer around 4 grams, making them perfect for a protein-rich, heart-healthy snack.
Nut butters, like peanut or almond butter, are not only delicious but also packed with protein and healthy fats, making them super filling. A typical 2-tablespoon serving of peanut butter has around 8 grams of protein, while almond butter has about 7 grams. I like to blend a spoonful or two into my afternoon smoothie or spread it on a piece of whole-grain toast for a quick and satisfying snack.
Getting enough protein is important for maintaining healthy muscle mass, balancing your hormones, and improving meal satiation, according to Endow. But determining what 'getting enough' protein looks like for you goes beyond following the Recommended Daily Allowance (RDA) of 0.8 grams per kilogram of body weight (or 0.36 grams per pound) established by the Academy of Nutrition and Dietetics. While the RDA can be a useful baseline, it's important to recognize that it represents the minimum amount necessary to maintain basic health, and it doesn't account for individual goals, activity levels, or specific health conditions.
"For women, especially those who are physically active, the need for protein is significantly higher," says Endow. If you exercise regularly and are focused on building or maintaining muscle, you might consider increasing your intake to around 1.2 to 1.5 grams per kilogram of body weight, or more.
Knowledge boost: To calculate your own protein requirement follow this equation.
Some experts suggest a simpler approach: aiming for 20 - 30 grams of protein at each meal. This method makes it easier to consistently meet your protein needs throughout the day without having to do complex calculations. However, consulting a sports nutritionist, registered dietitian, or specialized nutrition coach is the best way to pinpoint the optimal protein intake for your specific lifestyle and goals.