8 Ways to Boost Your Protein Intake at Every Meal

Add an egg

A single egg provides 6 grams of protein. Scramble them, hard-boil them, or mix them into dishes like omelets or egg salad sandwiches.

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A scoop of protein powder

Protein powders can add 20-30 grams of protein to smoothies, baked goods, yogurt, or oatmeal. Choose from vegan or whey protein varieties.

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Sprinkle some cheese

Cheese offers 8 grams of protein per ounce. Add shredded cheese to eggs, soups, salads, or sandwiches for a creamy protein boost.

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Include beans

Half a cup of beans like kidney, black, or pinto beans adds 7 grams of protein. Add them to salads, soups, pasta, or toast for a fiber and protein-rich meal.

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Swap your pasta

Use pasta made from lentils, beans, or enriched with high-protein ingredients. For example, Banza Chickpea Rotini provides 20 grams of protein per two ounces.

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Choose Greek yogurt

Greek yogurt offers 15-20 grams of protein per 6-ounce serving. Use it in parfaits, as a sour cream substitute, or in sauces and dressings.

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Drink dairy or soy

Both dairy and soy milk provide 8 grams of protein per cup. Use them in cereal, smoothies, or as a drink to boost your protein intake.

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Add edamame

Half a cup of edamame provides 9 grams of protein. Toss them into stir-fries, salads, or grain bowls for a crunchy protein addition.

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