Simple Ways to Get More Protein Each Day

I don’t count calories or track every macro, but one thing I do like to keep an eye on is my protein. Why? Because protein is the powerhouse nutrient that helps us feel full, supports lean muscle, aids in recovery after workouts, and keeps our energy steady throughout the day.

And here’s the best part—you don’t need to overhaul your diet or eat plain chicken and rice to get enough. A few intentional swaps and add-ins can make hitting your protein goals much easier.

Start with Breakfast

Many of us reach for something quick in the morning, but that first meal is a great opportunity to get ahead on protein.

• Greek yogurt or cottage cheese with fruit and granola

• Scrambled eggs or an omelet loaded with veggies

• A smoothie with a scoop of protein powder

• Overnight oats made with milk or yogurt for an extra boost

  
  

Build Protein into Snacks

Snacks are often where protein gets overlooked. Try swapping empty carbs for options that keep you fuller, longer:

• Cheese sticks or Babybel rounds

• Roasted chickpeas or edamame

• A handful of almonds or trail mix

• Protein bars or bites you can grab on the go

Lunch & Dinner Staples

This is where protein usually shows up, but variety keeps things interesting:

• Lean meats like chicken, turkey, or fish

• Plant-based proteins like quinoa, lentils, or black beans

• Canned tuna or salmon for quick meals

• Eggs or tofu for easy, budget-friendly options

Sneak It In

Protein doesn’t always have to be the main attraction—you can sneak it into foods you’re already eating:

• Stir protein powder into oatmeal, pancakes, or muffins

• Add hemp seeds, chia seeds, or flax to salads or smoothies

• Sprinkle cheese on top of soups, salads, or veggies

• Use higher-protein pastas or breads made from lentils or chickpeas

Keep It Simple

You don’t have to track obsessively or chase perfection. Just aim to include protein in every meal and snack, and you’ll likely end up right where you need to be. Pair it with your daily Wilma workouts, and you’ll feel the difference in energy, recovery, and strength.

Protein isn’t about rules—it’s about fueling your body in a way that supports your busy, beautiful life.