Getting more protein doesn’t have to mean completely changing what you eat. Small additions to familiar meals can make a noticeable difference.
Add Eggs to Foods Already on the Table
Making toast for breakfast? Add scrambled or boiled eggs alongside it. Having leftover rice for dinner? Stir in an egg while reheating it. One large egg provides about 6 grams of protein, according to USDA data.
Put Beans Into Tacos, Pasta and Soup
A can of beans can turn an ordinary meal into something more substantial. Add black beans to tacos, chickpeas to pasta salad, or white beans to soup. One cup of cooked black beans provides roughly 15 grams of protein.
Swap Regular Yogurt for Greek Yogurt
Use Greek yogurt anywhere regular yogurt already appears—breakfast, smoothies, fruit bowls, or as a creamy topping. Depending on the brand, a typical serving can provide around 15–20 grams of protein.
Add Cottage Cheese to Familiar Foods
Cottage cheese doesn’t have to be eaten straight from the container. Mix it into scrambled eggs, spread it on toast, or blend it into a pasta sauce for extra creaminess and protein. A cup can provide roughly 25 grams.
Keep Edamame in the Freezer
Frozen shelled edamame takes minutes to heat and works in fried rice, noodle bowls, salads, or as a simple side. One cup provides roughly 18 grams of protein, making it an easy ingredient to keep around.