How to Eat More Protein Daily (Without Overthinking It)
- Ashley Marie
- Jun 3
- 3 min read
Protein isn’t just about building muscle. It’s what fuels your body, stabilizes your energy, supports hormone health, and helps you recover faster. But getting enough can feel overwhelming if you’re not sure where to start.
Think of it this way: if a gorilla can get enough protein from using the natural world, just eating plants and berries, you can do it too!
Let’s simplify it. You don’t need a meal plan overhaul; just a few intentional changes can make a big difference.
Eat More Protein Solutions You Can Put Into Practice Tomorrow
Here are five easy ways to prioritize protein for you, your family, or your friend group.
Start your morning with a protein-rich breakfast
Skipping protein early in the day is one of the most common missteps I see. Try eggs, a scoop of protein in your smoothie, or Greek yogurt with berries. You’ll feel more satisfied, and you’ll likely snack less later.
Include protein in every meal and snack
This one’s non-negotiable. Whether it’s a scoop of cottage cheese, grilled chicken, or nut butter, pairing protein with your meals and snacks keeps blood sugar steady and energy high.
Prep it ahead of time
A little prep goes a long way. Boil eggs, grill some chicken, or portion out tuna. When protein is ready to go, you’ll actually eat it, especially on those busy days when convenience wins.
Mix it in
Collagen or protein powder can easily be blended into smoothies, stirred into oats, or mixed into chia pudding. You won’t even notice it until you start feeling the benefits.
Balance your carbs
Fruit, toast, or rice? Awesome. Just pair it with a protein like cottage cheese, eggs, edamame, or almond butter. It helps your body use that fuel better and avoid the crash.
High-Protein Snack Ideas I Actually Recommend
These are clean, go-to favorites I often suggest to clients. No guesswork—just protein-packed options that taste great and work in real life.
Greek Yogurt: (1 cup = 25g protein) Fave brand: Chobani for its flavor and quality
Cottage Cheese: (1 cup = 24g protein) I love Good Culture—it’s organic and grass-fed
Tuna + Crackers: (1 can = ~30g protein) Try Wild Planet with your favorite crunchy base
Protein Bars: (9–20g protein) My go-tos: KiZe Bars, RX Bars, Go Macro (Heads up: We’ve got a blog all about protein bars if you want a deeper dive.)
Beef Jerky or Sticks (1 oz = 9–10g protein) Perfect for long days, hikes, or busy schedules
Protein Powders (20–40g per scoop) Clean options I trust: Be Well by Kelly, Truvani, Paleo Valley
Hard-Boiled Eggs (1 egg = 6g protein) Simple, portable, and super versatile
Plant-Based Picks for Protein
For those who want to stick to plant-based choices to get protein, here are my top recommendations:
Edamame (1 cup = 9g)
Pumpkin seeds (¼ cup = 12g)
Almonds (2 tbsp = 6g)
Celery + Nut Butter (2 tbsp = ~7g)
Clean Protein Shopping Tips
Not all protein is created equal, and quality matters more than you think. It’s not just about hitting a number of grams per day. The source of your protein affects everything from digestion to inflammation to hormone health.
When clients come to me struggling with fatigue, bloating, or mystery skin issues—even though they think they're eating healthy—we often trace it back to overly processed or low-quality protein sources. It’s easy to fall into the trap of convenience foods labeled “high protein” that are packed with artificial sweeteners, seed oils, or additives your body doesn’t love.
So let’s talk about how to choose clean, nourishing protein—whether you’re eating animal-based, plant-based, or a mix of both. Here’s what I recommend (and what I suggest skipping).
If you eat animal protein, look for:
100% grass-fed & finished beef
Organic, pasture-raised poultry and eggs
Wild-caught fish
Organic, grass-fed dairy (cow, goat, or sheep)
If you’re plant-based, focus on:
Organic beans, lentils, and quinoa
Raw or dry-roasted nuts and seeds
Organic tempeh or sprouted tofu
Protein powders with minimal ingredients
Need More Help With Protein Planning?
Finding the right balance of protein doesn't need to feel like a chore. In fact, many people don't know how much protein their body needs to survive (much less thrive) daily. I can help with that.
I work one-on-one with clients to find a balance of their favorite foods and the nutritional sweet spot for their lifestyle. Reach out to me today to see if Legg Day Nutrition Services is right for you! I also offer nutrition counseling for people taking GLP-1 medications to help get the right amount of protein, given the unique lifestyle required to maximize results.
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