HACKS TO EAT MORE PROTEIN
Want to eat more protein but not sure where to start? You’re not alone—and the good news is, it’s way easier than you think. Protein doesn’t have to mean boring chicken and broccoli on repeat or living off shakes. It’s all about small, smart swaps that add up over time. With a few simple tweaks, you’ll be hitting your daily target without even realising it. Let’s break it down.
1. Know What’s in Your Food
Before you can make changes, you need to know your starting point. Take a few days to check labels or look up the protein content in the foods you eat regularly. You might be surprised at how little (or how much!) you’re actually getting. Knowledge is power—and once you know, you can start making adjustments that actually move the needle.
2. Track Your Intake
Once you’ve got a handle on the basics, start tracking how much protein you’re eating each day. Whether you use an app, notes in your phone, or old-school pen and paper, keeping tabs helps you see how close you are to your target. Spoiler: most people are way under! Tracking helps you spot the gaps and figure out where to add in a little extra.
3. Make Protein the Main Character
Too often, protein is treated like the sidekick—an afterthought. Flip the script and build your meals around your protein first. Chicken, tofu, eggs, salmon, lean beef… let that be the star of the plate, then add in your veggies, carbs, and healthy fats. This simple mindset shift makes it way easier to hit your targets without forcing it.
4. Choose Protein-Rich Snacks
Most snacks are sneaky carb bombs with barely any protein (looking at you, crackers and chips). Swapping in smarter options keeps you satisfied for longer and helps close the protein gap. Think boiled eggs, Greek yoghurt, cottage cheese, jerky, protein bars, or shakes. Easy, portable, and way more filling.
5. Start Strong with Breakfast
If you kick off the day with just toast or cereal, you’re already behind. A protein-packed breakfast sets the tone for everything that follows. Aim for 25–30g of protein to start the morning off right—think protein oats, eggs on toast, or a smoothie with protein powder. You’ll have more energy, stay fuller for longer, and avoid the mid-morning snack attack.
The Bottom Line
Eating more protein doesn’t have to be complicated. It’s not about perfection, it’s about being intentional. When you start building meals around protein, picking better snacks, and giving your breakfast a boost, hitting your daily target feels effortless. More protein = more strength, better recovery, and fewer hangry moments. Easy win.
Looking for further nutrition guidance? Discover Custom Nutrition Coaching for 1:1 support.
Author | Annie Long
Annie is a qualified Nutritionist with a bachelor's degree in Nutrition and over 6 years of experience in the food industry. Whether catering for large fitness events or programming nutrition 1:1, Annie is passionate about supporting people to create healthy, positive eating habits that support their goals.
