If you’re aiming to ramp up your protein intake (welcome to the club), protein bars and shakes might come to mind first—these products are indeed turbocharged with the muscle-building macro. But you actually may not need to load up on such supplemental forms to get enough of it, nor is downing a whole bunch in a few gulps or bites necessarily the best approach to getting your recommended 50 to 80-ish grams per day.
Spacing out your protein intake is going to be the better choice, Nicole Addison, RD, of Nourished by Nic, tells SELF. There are a couple of reasons for this: For one, protein breaks down slower than some other nutrients, so eating it throughout the day (snacks included) will make sure you aren’t leaving the table hungry. Going this route also encourages more stable blood sugar, which contributes greatly to sustaining energy levels all day long.
But it’s not always so simple to dial up your protein consumption at each meal (lookin’ at you, breakfast). So we’ve compiled a list of expert tips for fitting in just a little bit more of it.
1. Use Some Creative Tricks to Beef Up Your Oatmeal
Eating enough protein at breakfast is especially important because it sets your body up for good blood sugar regulation throughout the day, says Rhyan Geiger, RDN, a Phoenix-based registered dietitian and founder of Phoenix Vegan Dietitian. But lots of morning staples fall short on the nutrient, oatmeal included. Thankfully, it’s easy to boost the protein in a bowl of oats.
Try whisking in an egg white or two while cooking to give it a fluffy texture and a few extra grams of protein. Alternatively, you could simply cook it with milk instead of water; a cup of milk adds around eight grams of protein. If you’re feeling adventurous, incorporate a can of beans into your oatmeal. Both white beans and chickpeas have neutral flavors that blend well with oats, and mashing them beforehand makes their texture nearly unnoticeable.
2. Take Avocado Toast to the Next Level
Yes, it’s quick and easy to make avocado toast, but it’s not particularly high in protein when consumed alone. That’s why, when preparing her toast, Geiger likes to enhance it with protein-rich ingredients. Some of her favorites include edamame, white beans, and green peas—all shelf-stable or freezer-friendly options that can add several grams of protein.
For a bit of tang, consider adding a scoop of cottage cheese to your avocado. Just half a cup can contribute an additional 11 grams of protein.
3. Add a Dollop of Yogurt to Your Scrambled Eggs
Eggs are a decent source of protein—about six grams each—but you might need more than one or two to feel satisfied. A simple fix for scrambled eggs? Mix in a few spoonfuls of yogurt while whisking. This can provide an extra gram or two of protein, which may seem small, but when you accumulate such additions throughout the day, they make a significant difference. Plus, the yogurt makes the eggs fluffier and enhances their flavor.
4. Keep Protein-Rich Seeds on Hand
Seeds are a practical way to boost protein intake—they’re small, easy to store, shelf-stable, and can complement just about any dish without overwhelming flavors. Addison particularly recommends hemp seeds, which offer over three grams of protein per tablespoon and add a delightful crunch to anything from cereal to pasta. Other great options include pumpkin, chia, and sunflower seeds, all of which can enhance soups and salads while contributing additional nutrients.
5. Put an Egg on It
And by “it,” we mean practically anything! Adding a quick fried or hard-boiled egg—approximately six grams of protein—to salads, soups, rice bowls, or pasta dishes is a simple way to elevate your meals. You can buy pre-made hard-boiled eggs, meal-prep your own, or fry one up in just a couple of minutes.
6. Try a Different Drink
One of the easiest ways to sneak in more protein is to rethink your beverage choices. While water is essential, swapping it out for a dairy-based drink like milk or kefir—or even fortified nut milk—can provide a significant protein boost, adding between eight and nine grams per cup.
7. Choose the Highest-Protein Option for Your Milk (or Alt-Milk) Needs
In the same vein, reconsider the type of milk you’re using in your coffee, cereal, smoothies, and more. Not all milks are created equal on the protein front. If you consume dairy, switching to an ultra-filtered milk can significantly enhance your intake, offering 13 to 18 grams per cup compared to the regular eight grams found in typical milk. Plus, it’s been stripped of lactose, making it a great option for those who are lactose-intolerant.