7 Easy Ways to Add Protein to Every Meal

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It’s no wonder protein is often called the building block of life. It is essential for your body to repair cells and make new ones. It also helps the body build muscle and keeps you full longer. Here are suggestions for how to get protein it into your diet.


Snacking on nuts is a tasty way to add protein to your diet. Protein-rich nuts include almonds, pistachios and walnuts. Just be careful to not overdo it because nuts can also be high in calories.

Greek yogurt

Greek yogurt is a versatile ingredient and it's a healthy alternative to mayonnaise or sour cream. Try using it as the base for sauces or salad dressings, or enjoy it on its own with fruit and a drizzle of honey.


The salad bar obviously can be a healthy lunch option, but if you’re not careful, you can end up with a plate of minimal nutritional value. Choose spinach as your green, which is a protein-rich vegetable and add eggs, chickpeas and edamame.


Quinoa is a complete protein, which means it contains all nine essential amino acids. It also is a good source of iron, fiber and magnesium. Try using quinoa in place of rice or pasta or scramble it with eggs for a delicious breakfast.

Chia seeds

Chia seeds may be tiny, but they pack a powerful nutritional punch, containing protein, fiber, calcium, magnesium and numerous vitamins. Stumped on how to eat them? Sprinkle them on yogurt or oatmeal, or mix them into soups.


A high-protein smoothie is a great breakfast idea or a sweet solution to those afternoon cravings. Start with your favorite fruits and low-fat milk and. for an extra protein boost, try adding a nut butter or a scoop of protein powder.

Cottage cheese

Cottage cheese is one of the best sources of protein, with about 25 to 30 grams of protein per cup. Opt for non- or low-fat and have it for breakfast or an afternoon snack. If you’re not a big fan, try melting it into pasta for a creamy sauce.