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3 Tips To Get More Protein In Your Diet

red meat on table with rosemary and olive oil

Protein is a staple component for muscle building. It is a crucial macronutrient that everyone needs in their diet for muscle building, fat loss, and proper body function. Getting the right amount of protein helps with hair growth, regulation in the body and metabolism, and more. If you don’t get enough protein, you can suffer from various issues, such as a slower metabolism, bone and muscle loss, weakness, fatigue, etc. 

Surprisingly, most people struggle to get the optimal amount of protein throughout the day. This is because most people don't know how easy it is to boost protein in each meal with just a few tips and tricks. So, if you're struggling to get the right amount of protein in your day, here are 3 easy ways to ensure you'll get the optimal amount each day to keep your body happy and healthy. 

1. Plan your day out in advance

Meal prep in tupperware

The last thing you want to do is sit down to relax at 9 p.m., only to find you haven’t met your protein count for the day and need to eat a bunch of protein to make up for it. That’s why planning out your day in advance can be incredibly helpful.

The best way to do this is to sit down the night before for 5-10 minutes and plan your meals. During this time, you can calculate your meals correctly to ensure you’re getting enough protein in each meal to meet your goals. You could even take some time to meal-prep some food in containers for the next few days to take some of the stress off of having to cook each day. 

Whatever you do, if you want to ensure you're getting enough protein in every meal, set aside time each day to plan out your meals properly so you won't have to worry about them.

2. Increase protein in each meal 

Table of high protein foods, such as meat, eggs, beans, chickpeas, and grains

If you’re already doing step one and you still aren’t getting enough protein, it's time to add more protein to each meal. For example, many people try to eat eggs or meat as a protein source. In this scenario, if you’re only having 1 egg or 3 ounces of meat, you could simply increase how much you have. That means having an additional egg or having 6 ounces of meat instead. While this may seem simple, many people overlook this solution and miss an easy opportunity to increase their protein levels.

The important thing to remember is that you don’t have to make drastic changes to see a big difference. You can make small changes in your day, and they can easily make big differences in your health and your ability to make gainz.

3. Be flexible with your meal plan (if necessary)

A table full of meal, eggs. avocado, nuts, cheese, and oil

Lastly, if it's the end of the day and you still haven’t gotten the correct protein intake, don't be afraid to eat more protein, even if you're on a meal plan. I don't suggest reaching for a supplement bar or a protein shake for this. Instead, just eat some real whole food with high protein. There are many great food sources for this, such as meat, but you can also have plant-based foods with a high protein content to boost you.

Overall, don’t be afraid to eat an additional snack if you need it. If it helps you hit your goal, it will assist you in your progress and your health function, and that’s what it all comes down to.

So, how do you get more protein in your diet?

Overall, protein is crucial in your diet for your health, your gainz, and your well-being. Getting enough protein can be hard sometimes, but it can be effortless if you have the right plan. If you want to add more protein to your diet, start by meal planning, increasing protein in your meals, and adjusting as you go.

If you do this and you're still struggling to get the right amount of protein or have questions about protein intake, feel free to reach out to me at I'd be happy to answer any questions you have and help you get on track for your goals.

Overall, if you keep your protein consistent, plan it out, and add more to your diet when needed, you should have no problem reaching your goals.

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