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How to add more protein to your diet?

When it comes to weight loss or muscle gain, adding enough protein into your diet is important.

It is important to add more protein to your diet when it comes to weight loss or muscle gain.

Getting enough protein keeps you feeling full longer, especially when you are in a caloric deficit.

Calculate how much protein your body needs and divide that into the number of meals you eat daily. By doing so, it will be so much easier to get all the necessary daily protein. The recommended daily amount of protein is .8 grams per lbs. of body weight a day.

If you are more active or looking into increasing your muscle mass, you will require more.


Add more protein into all your meals with these options:

  • Eggs
  • Lean Beef
  • Chicken
  • Salmon
  • Legumes
  • Cottage cheese
  • Protein pancakes
  • Tofu
  • Pork chops


When planning your meals, plan your meals around protein. Instead of just grabbing a bowl of pasta, add chicken or shrimp.

Something I love doing to get enough protein into my diet is recreating my meals. I switched out regular pancakes for protein pancakes. I also add protein to my oats to increase the protein.

If you getting enough protein from whole foods, incorporate protein powders into your meal plan. Protein powders are convenient, you can have a shake for breakfast, or after your workouts.

These are my favorite protein powder supplements if I am on the go, I like having Premier protein shake, and when I am making an at-home shake, I love Designer Whey. I love the taste, and it doesn’t leave a chalky aftertaste. Here is my favorite breakfast protein shake recipe Nutty oats protein shake.Nutty oats protein shake


Here are simple ways to make meals higher in protein:

  • Add extra egg whites to your scrambles
  • cheese to your meals
  • Add greek yogurt to meals that require sour cream or heavy cream.
  • Powder peanut butter
  • Protein powders
  • snack on lunch meat
  • Chia seeds
  • Almonds
  • Chickpeas
  • Quinoa
  • Edamame


A way to keep track of your protein intake, start using a food scale and an app if you are looking to lose weight or gain muscle. And if using a tool or tracking your food is too overwhelming, you can use this food guide to make sure you are adding enough protein to all your meals.

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Benny Gallo

Health & Wellness Coach

I help busy working moms go from emotional eating to healthy relationship with food without restriction so they can achieve a healthy lifestyle.

Benny Gallo

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