18 Tasty Ways Nutrition Experts Incorporate Protein In Their Diet

Protein is one of the essential components of a healthy diet. Protein not only helps increase energy levels and rebuild muscle after exercise, but it also plays a vital role in helping us feel fuller for longer. Simple meal changes, like having a small piece of lean meat or adding legumes, can make all the difference. Not only are these protein sources inexpensive, but they’re also convenient and versatile! So why wait – it is so easy to sneak in more protein today and start enjoying the benefits!

When to Eat Protein

Eating protein for breakfast and dinner is a simple yet effective way to optimize your energy levels and muscle recovery. Breakfast sets you up for the day, providing your body with fuel and nutrients. A high-protein dinner ensures those muscles get the necessary sustenance for restorative nighttime repair. Since proteins give your body sustained energy, it’s always a good idea to start the day by helping them with healthy fats and complex carbohydrates. That way, you can rest easy knowing that your body is getting all it needs to thrive –and crush it all day.

What foods to buy in bulk?

Eating more protein can be easy, nutritious, and delicious with our top protein picks from the grocery store! Stock up on these staples to ensure reliable sources of nutrition and fuel for every day and keep the meal prepping hassle-free.

Protein-Packed Breakfast:

It’s not called the most important meal of the day for nothing! Eating a balanced meal full of protein can make the difference between feeling sluggish in the afternoon and energized throughout the day.

#1 Eggs

Start your day off right with protein. Eggs are a great source of protein, and you can make them in various ways. Scramble them, fry them, or create an omelet. You can also add in some veggies for an even healthier meal. The nutrition-to-calorie ratio is just correct!

Grams of Protein per serving: 6g

How to incorporate: breakfast side, breakfast burrito, breakfast or lunch bagel, hard-boiled snack, salads

#2 Greek Yogurt

Greek yogurt is a fun source of protein and can be used in various ways. Eat it plain, or use it as a base for a healthy smoothie. You can also add some fruit, nuts, and granola for a tasty snack throughout the day. Yogurt provides that sweet variety you’ll love in the kitchen.

Grams of Protein per serving:18

How to incorporate: granola and fruit parfait, breakfast side, protein shake, smoothies, deserts

Snack on Protein!

Stay energized and nourished with snacks that satisfy your craving for tasty treats and meet your daily caloric and protein requirements. We have the perfect snack recommendations to help fuel you through any activity!

#3 Protein Bars

Protein bars are a great way to get your protein fix on the go. There are many different brands and flavors, so you’re sure to find one you like. Keep a few in your purse or backpack when you need a quick snack.

Grams of Protein per serving: 7+

How to incorporate: snacks on the go, post-gym treats

#4 Almonds

Almonds are a great source of protein and are perfect for on-the-go snacking. Flavored almonds are just a fantastic way to satisfy cravings too! Mixed Nuts are a great snack as well.

Grams of Protein per serving:8g

How to incorporate: snack roasted, spiced, or plain toppings for salads

#5 Peanut Butter

Peanut butter is often a go-to for many people seeking a simple, tasty source of protein. High in healthy fats and essential amino acids, it can be an excellent choice for those looking to get their macronutrients. Peanut butter is suitable for a variety of lifestyles and diets. Nutritionists have long recommended peanut butter as an excellent way to increase those all-important daily protein levels – so don’t hesitate to add some extra scrumptiousness to your diet today!

Grams of Protein per serving: 8g

How to incorporate: peanut butter on celery, sandwiches, dips, spreads

#6 Edamame

Edamame can be a great, simple addition to anyone’s diet. Contrary to popular belief, it is an excellent source of protein, making it ideal for vegans and vegetarians who struggle to incorporate enough protein into their diets. As a highly nutritious food low in fat, edamame also boasts a wealth of other essential vitamins and minerals. It’s the perfect “one-stop shop” for boosting their health through improved nutrition. So remember the next time you feel the urge to snack: if you’re looking for something high in protein and packed with flavor – look no further than delicious edamame!

Grams of Protein per serving: 9g

How to incorporate: sides, salads, roasted snack

#7 Nut Butters

Nut butter is made by grinding nuts into a smooth paste. They are a good source of protein and make a yummy treat for spreading on toast, sandwiches, or desserts. Choose the one you like best! Or try them all!

Grams of Protein per serving: 4-9g

How to incorporate: toast, dips, sandwich spread

#8 Cheese

Cheese is an incredibly versatile and straightforward food item to incorporate into your diet, regardless of your lifestyle. It’s a great source of protein, vitamins, minerals, and good fats! Plus, it comes in various forms, so you can create the perfect combination to suit your tastes. There’s something for everyone, from soft brie and creamy camemberts to hard cheeses like Parmesan and feta. Enjoy a grilled cheese for lunch, or sprinkle some grated cheddar on your tacos. However, you choose to use it, incorporating cheese into your diet is delicious and beneficial for your health.

Grams of Protein per serving: 7g

How to incorporate: toppings for everything! Sandwiches, tacos, burritos, salads, toast, crackers

Protein in Dinner and Lunch

Eating protein at lunch and dinner is a simple yet powerful way to stay healthy. Protein helps your muscles grow and repair themselves, boosts satiety and fullness, regulates hormones, and contributes to a balanced diet. Adding more protein is beneficial for our physical health and mental well-being due to its availability in various options that suit any taste or dietary preference. So whether you’re looking for quick meals or a fancy dinner spread, eating ample protein should always be on the menu!

#9 Chicken

Chicken is an excellent option to consider when looking for a protein that is easily accessible, simple to cook, and cost-effective. It’s a powerhouse of variety, offering many cooking techniques, flavors, and cuts. Its versatility across various cuisines makes it an ideal choice to add to your diet. With the right combination of marinades and spices, you can create unique flavors – no matter which cut of chicken you choose! When cooked and adequately prepared, chicken is a lean source of protein that sets the stage for a healthy meal. Whether you are looking to amp up your lunches with roasted chicken or experimenting with tacos, chicken makes it easy to fit proteins into just about any style of meal. Inconvenience never tasted so good! Check out how to prepare chicken.

Grams of Protein per serving: 28g

How to incorporate: salad, soup, sandwiches, casserole, main course, power bowls

#10 Salmon

Salmon is one of the healthiest choices you can make when choosing a source of protein. Simply to prepare and cook, salmon is a delicious way to ensure that you get an adequate protein level in your diet. It is also packed with essential nutrients associated with numerous health benefits, such as reducing inflammation and lowering blood pressure. Salmon also provides healthy fatty acids and Omega-3s, which not only help maintain healthy organs and skin and promote brain health. With all the fantastic benefits of salmon, it’s no wonder it remains a popular convenience food for those looking for an easy, healthy option for their protein intake.

Grams of Protein per serving: 22g

How to incorporate: main course, sushi, salads

#11 Tuna Fish

Tuna fish is another excellent source of protein that can be used in various recipes. Make tuna salad or tuna pasta salad for a hearty and healthy meal. Add tuna to your favorite soup recipe for an extra protein boost.

Grams of Protein per serving: 22g

How to incorporate: salad, sandwiches, spreads

#12 Turkey

Turkey is an excellent source of protein, making it a great choice to incorporate into your diet. Not only is turkey affordable and widely available, but it’s also incredibly versatile – diced, sliced, grilled, or roasted; as part of a sandwich or salad; in casseroles, tacos, and more. Plus, it’s packed with essential nutrients to give your body the fuel it needs! It’s no surprise that turkey is becoming increasingly popular for people looking for a nutritious way to switch up their meal plans. So if you’re looking for a simple yet satisfying way to boost your protein intake, why not try the turkey?

Grams of Protein per serving: 25g

How to incorporate: sandwiches, salads, breakfast bagels, tacos, sliders

#13 Lentils

Lentils are a simple yet efficient addition to any meal plan. An excellent source of lean protein, lentils can help you keep hunger at bay and provide lasting energy for any activity. Recent studies have also found that adding lentils to your diet can aid in weight management thanks to their high nutritional value and satiating power. What’s more, lentils are incredibly easy to cook – toss them into soups, salads, curries, or stews for added flavor and texture! With so many health benefits and a practically hands-off preparation process, there’s no better way to get protein on your plate than through the humble lentil.

Grams of Protein per serving: 9g

How to incorporate: base or addition to soups, salads, power bowls, curry, stew, salads

#14 Quinoa

Quinoa is a grain that is high in protein and fiber. It is also gluten-free, making it an excellent option for those with gluten sensitivities or celiac disease. Quinoa can be used instead of rice or pasta in many recipes or as a side dish. It only takes 15 minutes to prepare, and if you cook in bulk, it makes it super easy to use in salads or burritos throughout the week.

Grams of Protein per serving: 4g

How to incorporate: salads, sides, burrito bowls, pasta salad

#15 Beans

Beans are very similar to lentils and other food that can last a while in the fridge, so cook in bulk and add to burritos, salads, and more. Beans and legumes are excellent sources of protein and fiber. Beans can be used in soups, stews, salads, chili, and other dishes. Beans and legumes come in various colors and sizes, so you can choose the ones that best fit your needs. 

Grams of Protein per serving: 8g

How to incorporate: salads, tacos, burritos, casserole, sides

#16 Cottage Cheese

Many find that convenience and protein get sacrificed in their diet, but cottage cheese is far from a nutritional concession. Simple to prepare yet often underrated for its taste, this dairy item is an incredibly versatile choice for those looking to make their meals more nutritious. They are packed with essential proteins and smooth enough to be added as a topping on toast or used to whip up some lovely crepes. Cottage cheese adds a welcome punch of nutrition even when we need more time or a Cooking Channel skill set to make something else. In short, it’s a delicious way to keep protein in your diet without sacrificing convenience—what more could you want?

Grams of Protein per serving: 14g

How to incorporate: Spread on toast, crepes, and salads.

#17 Milk

Adding milk to your diet can be a simple and convenient way to add protein. You get all nine essential amino acids and valuable minerals with dairy milk. Still, if you’re lactose intolerant or are vegan, that doesn’t mean you have to miss out on all the benefits! Fortunately, substitutes like almond and soy milk can easily add protein to your diet without any symptoms of dairy allergies. These substitutes come in various flavors, so mixing up your routine is easy and enjoyable. So take advantage of the convenience of milk today – both regular or alternative – for a quick and healthy protein boost.

Grams of Protein per serving: 8

How to incorporate: Add a protein shake to coffee and a glass of milk with breakfast.

BONUS: One of the most protein-efficient foods!

#18 Beef

Beef is considered an incredibly convenient source of protein. Its ability to be cooked makes it an ideal option for busy people. Plus, there is hardly any fat content to worry about. If you choose your cut wisely, you can enjoy delicious beef without much worry (but fat is also necessary for humans, so don’t stress). Preparing beef dishes also offers excellent versatility in flavor and style. Whether you’re looking for rich, hearty stews or something light and spicy, the possibilities are endless! There’s no shortage of marinades, sauces, spice rubs, and more that can take even the most basic cut of meat to a whole new level of delectable. Regarding convenience, beef can’t be beaten while still packing a nutritional punch.

Grams of Protein per serving: 26

How to incorporate: Steak tacos, stew, burritos