Proven Strategies: How do I get my total protein up?

November 2, 2025 •

4 min read

According to research published by Harvard Health, the average American consumes around 16% of their daily calories from protein, but many people can benefit from a higher intake, particularly those who are active or over the age of 65. If you're questioning, "How do I get my total protein up?", understanding the right foods and timing is key to supporting muscle repair, satiety, and overall health.

Quick Summary

Increase your protein intake by prioritizing high-protein foods like lean meats, dairy, and legumes. Spread consumption evenly across meals, utilize strategic snacks, and consider supplements to meet specific needs effectively.

Key Points

Calculate Needs: Determine your protein requirements based on your activity level, age, and goals, which may be higher than the standard RDA.
Diversify Sources: Incorporate a variety of both animal-based (lean meats, dairy, eggs) and plant-based (legumes, nuts, soy) proteins into your diet for optimal nutrient intake.
Distribute Intake Evenly: Spread protein consumption throughout the day, aiming for 20-30 grams per meal to maximize muscle protein synthesis and promote fullness.
Snack Smart: Use protein-rich snacks like nuts, Greek yogurt, or a hard-boiled egg to fill nutritional gaps between main meals.
Embrace Meal Prep: Plan and prepare protein-based meals and ingredients in advance to ensure convenience and consistency, especially during busy weeks.
Consider Supplements: Protein powders and shakes can be a convenient tool for meeting your daily goals, particularly for athletes or those with high protein needs.

Understanding Your Protein Needs

Before you start adding protein, it's helpful to know how much you actually need. While the Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight for the average adult, this is a minimum and can vary significantly based on your activity level, age, and health goals. For example, athletes or those aiming to build muscle may benefit from a higher intake of 1.2 to 2.0 grams per kilogram of body weight per day. Older adults, who are susceptible to age-related muscle loss (sarcopenia), also have higher needs, often around 1.0 to 1.2 grams per kilogram. Consulting a registered dietitian can help you determine the specific amount for your body and lifestyle.

Prioritizing Protein-Rich Foods

Building your meals around high-protein foods is the most direct and effective way to increase your total intake. Focus on both animal and plant-based sources to diversify your nutrient intake.

Animal-Based Protein Sources

Lean Meats and Poultry: Skinless chicken breast, turkey, and lean cuts of beef or pork are excellent sources of complete protein. A 3-ounce serving of skinless chicken breast, for instance, provides about 27 grams of protein.
Fish and Seafood: Fish like salmon, tuna, and trout are not only high in protein but also rich in heart-healthy omega-3 fatty acids. Canned tuna is a convenient, budget-friendly option.
Eggs: Versatile and affordable, a single large egg contains about 6 grams of high-quality, easily digestible protein. Eggs are perfect for breakfast, snacks, or adding to salads.
Dairy Products: Greek yogurt, cottage cheese, and milk are dairy powerhouses. One cup of Greek yogurt can have over 20 grams of protein, while a half-cup of cottage cheese offers around 14 grams.

Plant-Based Protein Sources

Legumes and Beans: Lentils, chickpeas, and black beans are fantastic plant-based protein sources, also rich in fiber. One cup of cooked lentils provides approximately 18 grams of protein.
Nuts and Seeds: Almonds, peanuts, and chia seeds offer protein, fiber, and healthy fats. Two tablespoons of peanut butter pack about 7 grams of protein.
Soy Products: Tofu, tempeh, and edamame are complete proteins, meaning they contain all nine essential amino acids. A half-cup of tempeh contains around 15.5 grams of protein.
Whole Grains: Grains like quinoa are complete protein sources and contribute to your overall intake.

The Role of Smart Snacking and Timing

It's not just about what you eat, but also when. Research suggests that spreading your protein intake throughout the day, rather than eating most of it in one meal, can maximize muscle protein synthesis. Aim for 20-30 grams of protein with each main meal and include protein-rich snacks between meals.

Here are some snack ideas to help you meet your goals:

A handful of almonds or a tablespoon of peanut butter
A cup of Greek yogurt with berries
A hard-boiled egg
Edamame (shelled or in pods)
Cottage cheese with fruit

How to Build a High-Protein Diet

Meal prepping is a strategic way to ensure you have protein-rich options readily available. Cook a large batch of a protein source like chicken breast or lentils at the beginning of the week to save time. Incorporate these into various meals to keep things interesting. For instance, pre-cooked chicken can be used in salads, wraps, or stir-fries.

Protein supplements, such as powders and shakes, can be a convenient tool, especially post-workout or for busy days. Whey protein is a popular, fast-absorbing option, while plant-based alternatives like pea protein or blends are available for vegans.

Comparison Table: Protein Sources per 100g

This table provides a quick comparison of common protein sources, showing the amount of protein and other key characteristics.


Protein Source	Type	Protein per 100g (approx.)	Notes
Chicken Breast (grilled)	Animal	~32g	Lean, versatile, high-quality protein.
Salmon (cooked)	Animal	~22g	High in protein and omega-3s.
Cottage Cheese (low-fat)	Animal	~12g	Rich in casein, a slow-digesting protein.
Eggs (boiled)	Animal	~13g	Complete protein, rich in vitamins.
Lentils (cooked)	Plant	~9g	High in protein and fiber, good for satiety.
Tofu	Plant	~8g	Complete plant protein, very versatile.
Greek Yogurt	Animal	~10g	Excellent source of probiotics and calcium.
Almonds	Plant	~22g	High in healthy fats, protein, and fiber.
Edamame	Plant	~11g	A complete plant protein snack.

Conclusion: Making Protein a Priority

Boosting your total protein intake is a tangible goal with multiple benefits, from increased satiety and weight management to muscle maintenance and enhanced recovery. By making informed food choices, prioritizing high-protein sources, and distributing your intake throughout the day, you can effectively meet your body's needs. Remember that a balanced diet is crucial; while focusing on protein, ensure you're still consuming a variety of fruits, vegetables, and other nutrients. For personalized advice, consider consulting a healthcare professional or registered dietitian. For more information on the wide-ranging benefits of adequate protein intake, you can refer to authoritative sources such as Healthline.

Frequently Asked Questions

The standard Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight, but this can increase to 1.2 to 2.0 grams per kilogram for athletes, older adults, and those trying to build muscle.

Eggs, Greek yogurt, cottage cheese, tofu scrambles, and high-protein oatmeal are excellent ways to start your day with a protein boost.

Focus on plant-based sources like lentils, beans, tofu, tempeh, edamame, quinoa, and a variety of nuts and seeds. Combining different sources helps ensure you get all essential amino acids.

Yes, protein powders can be a convenient and effective way to supplement your intake, especially for post-workout recovery or as a quick snack. Choose a high-quality product that aligns with your dietary needs, such as whey or plant-based protein.

Yes, a higher protein intake can support weight loss by increasing feelings of fullness (satiety), boosting metabolism, and preserving muscle mass during calorie restriction.

Distribute your protein intake evenly across your meals and snacks. Aiming for 20-30 grams of protein at each meal is often recommended to optimize muscle protein synthesis throughout the day.

Eggs, canned tuna, legumes (beans, lentils), and cottage cheese are all affordable and packed with protein.