11 Easy Ways to Fill Up on Protein 

Let’s talk protein, shall we?

Protein, one of three macronutrients, plays a key role in your body. When it comes to muscle building, no other macronutrient does it better. But the benefits of protein extend far beyond fueling muscle growth, repair, and recovery. Protein also helps to promote satiety, balance your hormones, and boost your immune system.  

Whether you want to build muscle, feel more satisfied after you eat, or just improve your overall well-being, learning how to strategically plan your meals around protein targets is a smart move. Here’s what you should know about protein and how to build a meal plan around it.

What Happens When You Eat Protein?

When you eat protein-rich foods, your digestive system breaks them down into individual amino acids. These amino acids then function as building blocks to unlock many different processes, from helping your muscles grow and recover to keeping your hormones in check and even boosting your immune system. 

Which Foods Contain Protein?

Fortunately, plenty of foods can meet your protein needs.  Protein-rich foods can be categorized into two main groups: plant-based and animal-based. Think lean meats, poultry, fish, seafood, eggs, bone broth, and dairy for animal-based options. And legumes, beans, tofu, tempeh, whole grains, nuts, and seeds for plant-based options. Supplements like protein powders, bars, or collagen powders can also help you reach your goals.

How to Start Building Your Day Around Protein

First, you need to familiarize yourself with the targets you’re hoping to achieve. Then divide that number by how many times you typically eat each day.  If the number you calculate is higher than you feel comfortable eating, you may want to consider adding a meal or snack to your day to distribute the protein more.  

Here’s an Example: 

I want to eat 130 grams of protein per day.  I typically eat three times per day.  

130 grams of protein / 3 meals = 43 grams per meal

I feel most comfortable eating 20-30 grams per meal, so I’ll need to add two snacks to my typical day of eating.  

130 grams of protein / 5 meals = 26 grams per meal.  

If you prefer to maximize protein at meals and eat less at snacks, then you can also calculate protein targets using this method.  

130 grams of protein – 90 grams of protein (30 grams of protein for 3 meals) = 40 grams of protein left to eat

40 grams of protein / 2 snacks = 20 grams of protein per snack

In this example, you’d aim for 30 grams of protein at meals and 20 grams of protein at snacks to reach your 130 grams of protein per day.

As you can see from these examples, continue to tweak and adjust until the protein target seems manageable.

11 Meal-Planning Strategies to Help You Eat More Protein

Once you feel comfortable knowing your protein targets for the day and at meals, it’s time to get thinking about what to eat. With protein top of mind, here are our favorite strategies to help support you in reaching your protein goals.

1. Stock Up on Canned Beans and Legumes

Keep a variety of canned beans (such as black beans, chickpeas, or lentils) in your pantry. They are versatile, budget-friendly, and a great protein booster for salads, soups, and casseroles. You can also mash beans to form a paste and use them as thickeners in sauces or spreads on toast.

2. Snack on Nuts and Seeds

These portable foods are a low-fuss way to fit in more protein since they don’t require any prep. Plus, nuts and seeds come in many different varieties to help your taste buds not get bored.

3. Find Your Favorite Protein Powder

Protein powder is often sold in a large canister, so while it can be an investment upfront, it yields many convenient servings of protein in the future. Add your favorite protein powder to smoothies, oatmeal, yogurt, baked goods, and more.

Related Reading: How to Select a Protein Powder

 

4. Don’t Forget About Dairy

If you’re able to include dairy in your diet, it’s worth noting that dairy foods are excellent sources of protein. Get creative by incorporating dairy into unexpected dishes and recipes. For instance, you can add cottage cheese on top of avocado toast or into scrambled eggs for a nice, creamy texture. You can also layer cottage cheese in lasagna for a protein boost or blend and freeze it for a high-protein healthier ice cream.

5. Make Your Own Protein Bars

While store-bought protein bars are convenient, making your own protein bars can help you control the ingredients and tailor them closer to your preferences. If you’re interested, check out our post that provides step-by-step instructions on how to make your own.

Related Reading: How to Make Your Own Protein Bar

 

6. Embrace the Freezer

When you see your go-to meats on sale at the grocery store, why not stock up? Typically frozen meats can be safely frozen for up to 3-4 months. Having a freezer full of options can make your protein goals more realistic and attainable, even during those busy weeks.

7. Batch Cook Protein

Prepare a batch of protein foods in advance, such as grilled chicken breast, baked tofu, or boiled eggs. This makes it easier to incorporate protein into meals throughout the week, whether in salads, wraps, or stir-fries.

8. Use Protein as the Centerpiece

Build your meals around a protein food, making it the focal point of your plate. Consider it step one of your meal planning. Then add vegetables, whole grains, and healthy fats to round out your meal.

9. Experiment With Recipes

Look for recipes that highlight protein-rich ingredients. Explore dishes like stir-fries, chili, frittatas, or quinoa bowls that incorporate a variety of protein sources and complementary flavors.

10. Make Use of Leftovers

Utilize leftover protein from one meal as the base for another. For example, use grilled chicken from dinner as a topping for a protein-packed salad the next day. Mixing up the way you eat a certain food can help it feel more exciting.

11. Opt for Convenience

Sometimes convenience is key to making goals more achievable. Explore convenient protein options and keep some on hand, such as canned tuna, pre-cooked chicken strips, or even frozen veggie burgers. These create a macro-friendly meal when you’re short on time.

The Bottom Line

From building muscle to feeling more satisfied at mealtime, strategically building your meals around protein can be a game-changer in achieving results. Start by knowing what your ideal protein targets are, and then fill up on protein foods that you actually enjoy.