Most people know they should be eating more protein but they’re unsure of how to make it all work. Let’s face it, rocking chicken breasts and salmon all day long gets boring.

However, as a Certified Nutrition Coach, I can tell you that it doesn’t have to be terrible. Make use of quality, high-protein meals and then work some high-protein snacks around them to easily hit 100 grams of protein per day.
If you struggle to get enough protein into your diet know this, there are so many benefits to a high protein diet that you would be silly not to make it a priority.
Since we can’t store a lot of protein, we need to ensure we’re taking in adequate amounts day after day. And the easiest way to do this is to have a plan and be on top of meal prep just a bit.
The Protein System
When it comes to eating more protein, you’ll want to break it down. Ideally you should be getting 30 grams of protein at all your “big” meals (think breakfast lunch and dinner).
For Breakfast
Choose 2-3 high-protein breakfast recipes and just rotate through them. If your breakfast doesn’t come in at 30 grams of protein, add in with a hard-boiled egg, an extra scoop of protein powder or collagen powder, or a quick protein (like spicy chicken etc) you have in the fridge. It doesn’t have to be fancy. Just protein-packed.
I use the following breakfast recipes pretty much on rotation and add in where needed.
Lunch and Dinner
I find this part of day the easiest so long as you keep your dinners in check. For dinner, make your protein in bulk with things like teriyaki chicken, spicy meatballs, or steak bites. We love this green chili chicken too.
Once you have that, throw together meals like salads, wraps, and stir fry is easy for lunch.
The trick is really to make sure you double up on cooking protein. Every time.
Snacks
If you have your main meals nailed down, you should be getting roughly 80-90 grams of protein from them alone.
The next step is to make sure your snacks throughout the days aren’t empty. Meal prep one or two of the following for the week so that you have grab-and-go, protein-packed options. Adding in two of these snacks puts you over 100 grams of protein per day. Of course, you could also follow my Strong and Sweet Protein Guide too.
The other option is to make protein-packed snacks on the fly with something like a protein mug cake, protein cookies, or a Greek yogurt parfait.

How To Not Hate What You Eat
Keeping it simple is always key, so I tend to advise clients to keep their main meals pretty easy and rotate through only a handful of options.
Then, I use snacks to really indulge my cravings while still fueling up.
If you’re like me and have a sweet tooth but want to stay on top of your protein goals and feel in control, try using the snacks in my Strong and Sweet Protein Guide. They all have 17+ grams of protein to make hitting daily intakes EASY and delicious.
Inside the Strong and Sweet Guide, you’ll discover exactly how much protein you need each day, how to choose the right protein powder, and enjoy over twenty-five easy ultra-simple snack recipes, each packed with 17 grams of protein or more.
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