How to Boost Your Protein Intake

Struggling to hit your protein targets? 

Increasing your daily protein intake is one of the smartest changes you can make when dialling in your nutrition!

Protein does so much more than just support muscle growth. It plays a vital role in:

✅ Keeping you full and satisfied between meals✅ Supporting metabolism and fat loss✅ Repairing and building tissues ✅ Supporting a healthy immune system✅ Helping regulate blood sugar and energy levels

But if you’re not intentionally including protein in your meals, it’s easy to fall short - especially if you have a busy lifestyle!

 

The EMA's Top 5 ways to Increase Protein Intake:

1. Start Your Day with a Protein-Packed Breakfast

Skipping breakfast or relying on toast, cereal, or fruit alone can leave you hungry within hours!

Instead, aim for 20-30g of protein at breakfast to ensure you are full, satisfied and satiated first thing! 

Some simple ideas: 

• 2-3 eggs with whole grain toast and avocado

• Greek yogurt with berries and chia seeds

• Protein smoothie with protein powder, frozen fruit, and nut butter

This sets the tone for your day, balances blood sugar, and reduces cravings later on!

2. Include a Source of Protein at Every Meal & Snack

Make protein the CENTRE piece of your meals, then build around it with veggies, healthy fats, and carbs!

High-protein foods to include:

• Animal-based: chicken, turkey, fish, lean beef, eggs, Greek yogurt, cottage cheese

• Plant-based: tofu, tempeh, lentils, beans, edamame

Snack ideas:

• Hummus and veggies

• Hard-boiled eggs

• Protein bars or balls

• Greek yogurt/ protein yogurts

Aiming for 25–30g per meal and 10–20g per snack is a good general target!

3. Use Protein Powders to Fill the Gaps

If you're short on time or just not that hungry in the mornings or after a workout, protein powders can be a convenient option to tick the box!

Just watch for quality - go for a clean ingredient list, minimal added sugar, and a complete protein source (especially if plant-based)!

Ways to use them:

• Blend into smoothies

• Stir into oatmeal or chia pudding

• Mix into yogurt or pancake batter

• Bake into muffins or protein bars

4. Meal Prep High-Protein Staples

A little planning goes a long way! Planning is always the way to SUCCESS!

Having a few protein options prepped and ready makes it easy to throw meals together without relying on takeout or skipping meals!

Prep once, eat for days:

• Grilled chicken or turkey burgers

• Boiled eggs

• Baked tofu or tempeh

• Tuna/Chicken Salad

• Cooked quinoa or lentils

Batch prepping keeps your fridge stocked with easy building blocks for bowls, wraps, salads, or quick dinners.

5. Don’t Forget Dairy & Dairy Alternatives

Many people overlook dairy or plant-based alternatives as great protein sources. 

Examples: 

• Unsweetened Greek yogurt (up to 20g per serving!)

• Low-fat cottage cheese

• Skim or soy milk (higher protein than almond or oat)

• High-protein yogurts (look for pea or soy protein)

These make excellent snacks, breakfasts, or sides with fruit, nuts, or granola.

Everyone’s protein needs are a little different - based on your goals, weight, activity level, and more. If you're unsure how much you need or how to fit more in without feeling overwhelmed, we are here to help!

Speak Soon,

Team EMA