22 Easy Ways To Eat More Protein (First list)

 

1. Switch to Greek yogurt

Greek yogurt is a simple way to boost your protein intake without much effort. Compared to regular yogurt, it’s strained more, which makes it creamier and doubles the protein content per serving. A single cup can give you around 15–20 grams of protein, making it a great option for breakfast, snacks, or even as a base for smoothies and dips. Plus, it keeps you fuller longer and supports muscle repair.

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2. Swap rice for quinoa

Quinoa is a high-protein grain alternative that contains all nine essential amino acids, making it a complete protein source. Unlike white rice, which is mostly carbohydrates, quinoa gives you both protein and fiber, helping to keep your blood sugar stable and your energy levels steady. It’s also versatile, you can use it in salads, as a side dish, or as a base for stir-fries and bowls.

3. Swap potato chips for almonds

Potato chips may satisfy your craving for something crunchy, but almonds are a smarter protein-packed alternative. A small handful of almonds (about 23 pieces) contains around 6 grams of protein, healthy fats, and fiber. This combination helps curb hunger, making it a far more filling snack than chips. They’re also portable, making them perfect for on-the-go snacking.

4. Use peanut butter as a dip

Instead of reaching for creamy dressings or sugary dips, try peanut butter as a protein-rich alternative. Pairing peanut butter with apple slices, celery sticks, or whole-grain crackers provides a satisfying mix of protein, healthy fats, and natural sweetness. Just two tablespoons of peanut butter pack about 7 grams of protein, making it a delicious and filling way to sneak more protein into your snacks.

5. Swap chicken for turkey

Chicken is a common protein choice, but swapping it for turkey can give your meals a fresh twist while still keeping the protein levels high. Turkey breast is slightly leaner than chicken, which means fewer calories and fat without sacrificing protein. It’s also rich in nutrients like selenium and B vitamins, making it a great option for sandwiches, salads, or roasted dinners.

See also: Top 6 high-protein, low-calorie foods