Are you looking to add a bit more protein to your meals? Whether you’re aiming to support muscle growth, stay full longer, or simply eat a more balanced diet, incorporating protein into your daily routine can be easy and delicious. Small changes, like choosing protein-packed snacks or switching up your breakfast routine, can make a big difference without feeling overwhelmed.

And, no, you don’t have to rely on just protein bars or that same vanilla protein shake every day. With these 10 tasty, practical swaps and additions, you can reach your goals in a way that feels fun and sustainable.

1. Start Your Day With Eggs

Many breakfast foods, like cereal or toast, are low in protein and may not satisfy you for long. Eggs, however, are a protein-rich option that can keep you feeling full for hours (as well as providing the many other benefits of a powerhouse protein meal). Just three large eggs contain about 19 grams of protein, plus they’re a great source of nutrients like selenium and choline, which support metabolism and brain health. Try scrambled eggs, a veggie omelet, or hard-boiled eggs if you’re in a hurry. Pair them with avocado or whole-grain toast for a balanced start to your day.

2. Snack on Cottage Cheese

Cottage cheese is a protein powerhouse. A single cup of cottage cheese packs roughly 25 grams of protein, making it ideal for a quick, filling snack. You can enjoy it on its own or try mixing it with fresh fruit for some natural sweetness. Cottage cheese also works well in savory recipes like dips or spreads. If you’re feeling adventurous, add it to smoothies for a creamy texture and extra protein.

3. Blend Protein Powder Into Smoothies and Oats

Protein powder makes it a breeze to get the nutrients you need. Add a spoonful to your favorite recipes, like a batch of fluffy pancakes or a no-bake energy ball snack, or blend it into your morning smoothie for an extra dose of nutrition. Vanilla protein powder brings a versatile flavor to the table — think elevated smoothies, creamy overnight oats, and moist baked goods everyone will devour.

4. Choose Greek Yogurt

Greek yogurt is another easy way to get a protein boost, with about twice the protein content of regular yogurt. A small 5-ounce serving can have up to 10 grams of protein and gut-friendly probiotics. You can eat Greek yogurt plain or topped with fruit, nuts, or honey. It also is a great base for smoothies, parfaits, and savory dishes. Try using it as a sour cream or mayonnaise substitute to add creaminess and a protein kick to dips and dressings.

5. Add Nuts and Seeds to Your Meals

Nuts and seeds are small but mighty when it comes to protein content. For example, almonds contain about 6 grams of protein per ounce, and chia seeds provide around 4 grams of protein in just two tablespoons. They’re easy to add to yogurt, oatmeal, or salads and can bring a satisfying crunch and other nutrients like healthy fats and fiber. You can blend them into smoothies or use them as toppings for added protein and texture.

6. Swap Cereal for Protein-Rich Options

While cereal is convenient, it’s typically low in protein and might leave you hungry shortly after breakfast. Try swapping it for higher-protein options like Greek yogurt with fruit and nuts or scrambled eggs with vegetables. If you enjoy cereal, you can mix in nuts or seeds or a spoonful of nut butter to make it more filling. Another option is to try high-protein cereals specifically designed to help you meet your goals without sacrificing taste.

7. Include Protein in Every Meal

Aiming to include some protein in every meal can help you meet your daily needs more easily. Try adding a source of protein to each dish, even if it’s just a small portion. Add grilled chicken, chickpeas, or tofu to your salads, have a side of lentils or beans with dinner, or enjoy a piece of salmon or lean meat as the main course. This way, you’re consistently getting protein without relying on a single, protein-heavy meal to make up for the rest of the day.

8. Opt for Protein-Rich Carbohydrates

You don’t have to skip carbs to increase your protein intake; choosing high-protein carbs like quinoa, amaranth, or buckwheat can help. Quinoa, for instance, contains around 8 grams of protein per cooked cup, along with fiber and other essential nutrients. Use these grains as the base for grain bowls, salads, or side dishes. Another idea is to mix them with vegetables, beans, or lean protein to create balanced, satisfying meals that will keep you fueled.

9. Try Edamame for a Quick, Protein-Packed Snack

Edamame, or young soybeans, are packed with protein and make for a convenient snack. A single cup of edamame provides about 18 grams of protein along with fiber, vitamins, and minerals. Edamame is often sold frozen and can be quickly steamed or microwaved for an easy, satisfying snack. Enjoy it with a sprinkle of sea salt, or add it to salads, rice dishes, or stir-fries for an extra protein boost.

10. Add Protein to Your Beverages

If you enjoy smoothies, coffee, or even tea, consider adding a scoop of protein powder or collagen powder for an added boost. Collagen powder, for instance, is flavorless and blends easily into both hot and cold drinks. Just one scoop of collagen powder can provide around 18 grams of protein, which helps you reach your daily goal without eating more food. You can also add protein to recipes for baked goods, chia puddings, or oatmeal, which can be especially helpful if you prefer smaller meals.

Fuel Your Day With Simple Protein Boosts

Adding protein to your diet doesn’t have to be complicated. By making small adjustments like starting your day with eggs or blending a scoop of protein powder into your smoothie, you can easily increase your intake in a way that fits your lifestyle. Each of these choices brings you closer to your goals, so go ahead – try out these tasty and practical tips today. Embrace the power of protein and enjoy its benefits to your health and energy!