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    Home » Wellness Tips

    10 Tips On How To Increase Protein Intake (without protein powder!)

    Modified: Jun 11, 2025 · Published: Dec 29, 2022 by Shelby Stover · This post may contain affiliate links · 18 Comments

    Multiple protein-rich foods like meat, cheese, nuts, and seeds around a chalkboard with the word protein on it.
    Multiple protein-rich foods like meat, cheese, nuts, and seeds with a text block over top of the image.
    Multiple protein-rich foods like meat, cheese, nuts, and seeds.
    Multiple protein-rich foods like meat, cheese, nuts, and seeds around a chalkboard with the word protein on it.

    If you’re trying to lose weight, stay energized, or build muscle mass you need to keep your protein intake high. But eating chicken all day can seem like a chore. Instead of rocking just chicken and rice, use these tips on how to increase protein intake!

    Multiple protein-rich foods like meat, cheese, nuts, and seeds around a chalkboard with the word protein on it.

    While most people know that protein helps repair and build muscle, it’s a little less known that it’s responsible for a lot of other things in the body also.

    As a Certified Nutrition Coach, protein is actually a key factor in:

    • Your immune system
    • Weight loss
    • Body composition (toning and muscle growth) in general
    • How full you feel
    • How much energy you have

    Protein has a hand in almost every action in your body, so it would be silly not to acknowledge your protein consumption. Learn more about the benefits of a high protein diet.

    How Much Protein Should I Eat Per Day?

    Though the allotted official amount is 50 grams of protein per day, many of us in the sports world know that that amount is just far too low.

    When this number came up, it was based on how much protein we need to survive.. not thrive.

    My recommendation for clients is to have everyone eat one gram of protein per pound of bodyweight per day.

    This may seem like a lot when you’re not used to it. However, once you see what protein can DO, most clients make it a priority.

    Quick science lesson: protein is unique in the fact that is contains essential and non-essential amino acids.

    Non-essential amino acids are ones that our body can make. But the essential amino acids have to come in from food every day.

    Likewise, our bodies can only store so much protein. This means that we need to take in amino acids daily to keep ourselves topped up. Think of a sink full of water.. without a plug. To keep it full you need to keep running the water lesson.

    How To Increase Protein Intake

    Now that you know you need it, how do you go about getting more into your diet? Well first off, you stock up on food staples for a high protein diet.

    Though protein powder is a great and convenient choice, it’s not the only choice. Most people use protein powder simply because it’s easy way to amp up protein intake. Likewise, protein shakes are simple to run out the door with.

    However, the tips below can help immensely.

    Infographic with multiple protein sources like chkcen, fish, and collagen powder and how much protein they have in them.

    Make Protein The FIRST Choice

    Work your meals around the protein, not the other way around. This is what's used in the 100 Grams of Protein Playbook. Not only does this increase your protein intake, but it also helps you keep your calorie intake in check because protein keeps you so much more full!

    For example: instead of rocking cereal for breakfast, try eggs or one of the high-protein foods from the list below (learn how to save money while you eat more protein too).

    Start with the protein and then add on.

    Choose Animal Proteins

    Animal protein simply gives you the best bang for your buck. These foods are higher in protein per serving and so they make an easy way to increase.

    Using things like spicy chicken bites or teriyaki steak bites for snacks or meal prep helps too- learn more about buying meat on a budget so you can save costs here.

    Try to get in 20-40 grams of animal protein at each of your bigger meals.

    Roasted whole chicken in a Dutch oven with a baster being held over top and a blue linen behind it

    Up Your Portion Sizes

    You don’t need to reinvent the wheel or eat 7 times a day to boost your protein intake. Instead, just amp up the proteins you’re already consuming.

    Go For Big Proteins

    While almost every food will have some protein, it’s really hard to get to one gram per pound with low-quality proteins.

    For example: cheese has protein in it (about 8 grams per serving). But it’s also high in fat (9 calories per gram). So, increasing your intake of cheese just to get the protein intake is going to result in a lot more calories.

    On the other hand, a serving of fish has 22 grams of protein and is not as high in fats or carbs.

    If you want to increase your protein intake without calories, you’ll need to put some thought into what you eat.

    Swap For Higher Protein Options

    Instead of regular yogurt, try Greek yogurt. Add some cottage cheese to your fruit smoothie (learn how to make raw milk cottage cheese for even more benefits!). Snack on hard-boiled eggs.

    This comes back to making protein the first choice and not an add-on.

    Befriend Collagen Powder

    Collagen is one of the purest sources of protein and it’s an easy add-in to just about everything.

    Learn about the difference between collagen and protein powder as well as the difference between collagen and bone broth.

    Collagen is by far one of the easiest ways to sky-rocket your protein without experiencing some of the bloat or digestive troubles protein powders can cause. Learn more about natural foods high in collagen as well as the best collagen recipes.

    The Best Product
    The CLEANEST Collagen Powder To Thrive
    The CLEANEST Collagen Powder To Thrive

    Easy to mix, this collagen powder adds a protein punch to anything you pair it with. Made from pasture-raised (grass-fed) cows there are no pesticides, hormones, or filler agents. Just put collagen protein. Use code mamabear10 to save money on your next order.

    Buy Now

    Increase The Little Things

    As I mentioned, almost every food contains protein. However, some just have a higher protein intake than others.

    When you want to eat more protein, start by getting high-quality protein in at your big meals.

    Then, aim to increase your protein intake with some plant-based protein throughout the day. Some great sources are:

    • Nuts and seeds (chia seeds have 17 grams of protein per 100 grams!!)
    • Quality pepperettes (check the back!)
    • Quinoa
    • Nutritional yeast (also the best way to give a cheesy flavor to anything dairy-free!)
    • Edamame
    • Swap traditional pasta with quinoa or lentil pasta
    • Avocado

    It’s difficult to hit over 100 grams per day with just vegetarian sources but using them to bump you up is a great way to amp up protein intake without protein powder.

    Protein pancakes with chocolate chips stacked on a white and purple platye with a slice cut out of the stack.

    The Best High Protein Foods

    The best way to eat more protein is with foods that are really high in protein. Below is a list of high-protein foods that should make up the bulk of your meals if you’re trying to up your protein consumption.

    Remember, adding a slice or two of deli meat to your salad isn’t going to do the trick. To increase your protein intake, you need to make protein the first part of the meal.

    1. Poultry (chicken, turkey breast, etc)
    2. Beef in all forms
    3. Fish (salmon, tuna)
    4. Greek yogurt: even some vegan Greek yogurts are great nowadays
    5. Collagen powder
    6. Eggs, eggs, eggs
    7. Cottage cheese (only if you tolerate dairy)
    8. Tempeh or tofu (if you’re not opposed to soy)

    Use the high protein foods above frequently in your days. Though most people will use meat for dinner, these protein-packed foods work well in snacks too!

    Get creative and focus on protein being a priority.

    Multiple protein-rich foods like meat, cheese, nuts, and seeds.

    High Protein Recipes To Increase Your Protein Intake

    • Dairy-free protein brownies
    • Anti-inflammatory turmeric shake
    • High-protein yogurt parfait
    • Cookie dough protein balls
    • High-protein granola
    • Sticky protein pudding
    • Protein bagels
    • Collagen donuts
    • Pomegranate protein shake
    • High-protein snacks

    What if hitting 100 grams of protein a day didn’t mean tracking macros, eating plain chicken, or chalky shakes?

    Promotion image with an e-book in front and two hands holding it with pages behind it.
    TRY THE DONE-FOR-YOU SYSTEM

    Frequently Asked Questions About Getting More Protein into Your Diet

    What foods are highest in protein?

    Beef, chicken, and salmon tend to be the highest in protein for their serving size.

    How does eating more protein help with weight loss?

    Protein takes longer to digest so you actually burn calories when you eat it. On top of that, because it’s so filling, when you eat more protein you tend to not eat as much overall because you’re more full than normal. This helps reduce overall caloric intake which leads to weight loss.

    More Wellness Tips

    • Beef tallow boiling in a slow cooker.
      How To Use Beef Tallow
    • Multiple high protein foods like steak, salmon, shrimp, and edamame in a wooden cutting board.
      Food Staples For A High Protein Diet [With Grocery list]
    • Whipped shaving lotion in an amber jar with a blue linen and calendula flowers around it.
      Best DIY Shaving Cream (Nourishing!)
    • The Secret to Beating Sugar Cravings in the Afternoon

    Comments

    1. Kris says

      December 29, 2022 at 3:37 pm

      This is really such a helpful and informative post! Thanks so much for putting this together. 🙂

      Reply
      • fitasamamabear says

        January 03, 2023 at 8:20 pm

        Thanks so much for dropping by!

        Reply
    2. Traci says

      December 29, 2022 at 6:17 pm

      Love all these tips. Usually my philosophy is add protein powder to any carb I am craving. Love these tips and ideas thank you!

      Reply
      • fitasamamabear says

        January 03, 2023 at 8:21 pm

        That's a really good hack to stay full!

        Reply
    3. Luci's Morsels says

      December 29, 2022 at 6:44 pm

      This was so helpful! I didn't know collagen powder was a good source of protein!! Thank you!

      Reply
      • fitasamamabear says

        January 03, 2023 at 8:21 pm

        It's a wicked one!

        Reply
    4. Mandy Applegate says

      December 30, 2022 at 4:16 am

      I’ve always just used protein powder, so these tips are fantastic - thank you!

      Reply
      • fitasamamabear says

        January 03, 2023 at 8:21 pm

        So many other ways! Though protein powder is awesome... lol

        Reply
    5. Mocktail.net says

      December 30, 2022 at 4:52 am

      Thank you for great tips!

      Reply
      • fitasamamabear says

        January 03, 2023 at 8:22 pm

        Hope they help!

        Reply
    6. Brenda says

      September 30, 2023 at 8:09 am

      I really need to increase my protein so thanks for the simple tips!! I'm going to go get some collagen and cottage cheese ASAP!

      Reply
      • fitasamamabear says

        October 02, 2023 at 9:16 am

        Collagen is the BEST

        Reply
    7. Violet says

      December 15, 2023 at 9:28 am

      Collagen is not the right type of protein to build muscle! It's beneficial in other ways but NOT used for muscle building!

      Reply
      • fitasamamabear says

        December 21, 2023 at 9:49 am

        Not true. It's not a complete protein so you still need some from other sources to hit all essential amino acids but it can still help boost overall intake and build muscle.

        Reply
    8. Jelly says

      February 14, 2024 at 1:21 am

      As a working mom with kids, I always have a struggle on maintaining my diet. Started implementing your tips into my daily routine from the past 2 months, and I feel so much healthier and fitter than before!

      Reply
      • fitasamamabear says

        February 16, 2024 at 11:30 am

        This makes my hearty happy, way to go getting a boost!

        Reply
    9. Sabrina says

      March 01, 2024 at 10:15 am

      I tried putting cottage cheese in my fruit smoothies as suggested here and it was so good. It adds such a creamy texture and boosts my protein intake.

      Reply
      • fitasamamabear says

        March 04, 2024 at 12:13 pm

        Way to amp up the protein!

        Reply

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    I'm Shelby, a Certified Strength & Nutrition Coach who has spent the last 10 years helping women feel more comfortable in their skin though home strength training and healthy food- no diets, no shortcuts

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