How to Get More Protein in Your Diet
Ensuring you get enough protein isn’t just a trend — it’s vital for your body’s muscles, hormones, immune system and more. Unsure how much you should be shooting for? Multiply your weight in pounds by 0.36 or use an online calculator to estimate your minimum protein goal in grams.
If you want to dig deeper, check out our Spotlight on Protein to learn more about what it does for the body and foods rich in the nutrient. And if you’re wondering whether animal or plant protein is better, we have the answer here.
Once you know your protein target, you can start planning meals and snacks to match. Here’s a quick look at how much protein you’ll find in some everyday foods.
- Beef: 3 ounces of beef contains 25 grams of protein
- Greek yogurt: 3.5 ounces of Greek yogurt contains 8.8 grams of protein
- Milk: 1 cup of milk contains 8 grams of protein
- Peanut butter: 2 tablespoons of peanut butter contains 7.2 grams of protein
- Pork: 3 ounces of pork loin contains 23 grams of protein
Beyond choosing protein-rich foods, a few simple swaps and additions can help you boost your intake.
Swap in Cottage Cheese
Cottage cheese is filled with protein, boasting 22 grams per cup. Its mild flavor makes it an easy swap to use in place of sour cream, ricotta or cream cheese without sacrificing taste. For the best texture, blend or whip cottage cheese until smooth. This works especially well for dips, dressings, sauces and baked dishes. It’s a simple way to lighten up richer recipes while adding more sustenance.
Upgrade Your Base
Rice is the foundation for many recipes, and a simple substitution can turn your meals into a protein powerhouse. A cup of rice has about 4 grams of protein, but quinoa and sorghum pack more — around 8 and 10 grams per cup, respectively — making them smart swaps. Quinoa cooks quickly (in about 15 minutes) and works well when you want something light and fluffy. Sorghum takes longer (45 minutes to an hour), has a chewier bite and holds up well as a base under proteins and veggies.
Not ready to fully switch? Try mixing half rice with half quinoa or sorghum to ease into the change.
Drink Up
Smoothies aren’t just delicious; they pose the perfect opportunity to pack in extra nutrients. You can always add protein powder to any recipe, but most already call for protein-heavy ingredients. Pro tip: Use Greek yogurt instead of regular yogurt to boost nutritional value even more. Here are three of our favorites:
Getting enough protein doesn’t have to feel like a chore. With a few thoughtful choices and simple swaps, you can build meals to fuel your body and keep you going strong.
More Ideas for Healthy Eating
