How To Eat Protein With Every Meal

by | Feb 4, 2024

Incorporating protein into every meal is a healthy habit that can help maintain muscle mass, keep you feeling fuller for longer, and stabilize blood sugar levels. Here’s how to include protein in each meal, with options for breakfast, lunch, and dinner:


  1. Eggs: Scrambled, boiled, poached, or as an omelet. Eggs are a versatile and high-quality protein source.
  2. Greek Yogurt: High in protein, Greek yogurt can be paired with fruit or granola for a satisfying breakfast.
  3. Protein Smoothie: Blend protein powder with your choice of milk, fruits, and a handful of greens.
  4. Cottage Cheese: Have it with fruits or nuts; cottage cheese is an excellent protein source.
  5. Whole Grain Toast with Peanut or Almond Butter: A simple and quick option for busy mornings.


  1. Grilled Chicken or Turkey Breast: Add it to salads, wraps, or sandwiches.
  2. Lentil Soup or Chickpea Salad: Legumes are great plant-based protein sources and can be very filling.
  3. Tuna or Salmon Salad: Both are good sources of protein and omega-3 fatty acids.
  4. Quinoa Bowl: Mix quinoa with vegetables and your choice of protein (tofu, chicken, or shrimp).
  5. Beef or Turkey Jerky: A convenient, high-protein snack that’s perfect for on-the-go.


  1. Grilled or Baked Fish: Options like salmon, trout, or cod are excellent protein sources and can be paired with vegetables.
  2. Stir-Fried Tofu or Tempeh: Great plant-based options that can be included in various dishes.
  3. Lean Beef or Pork: Ideal for stews, stir-fries, or as a main dish with a side of vegetables.
  4. Bean Chili: A hearty option that’s rich in protein and fiber.
  5. Eggplant or Lentil Lasagna: Substitute traditional lasagna noodles with eggplant slices or add lentils to the sauce for a protein boost.

Tips for Including Protein:

  • Plan Ahead: Preparing protein sources in advance can make it easier to include them in your meals.
  • Mix and Match: Combine animal and plant-based proteins to get a variety of nutrients.
  • Portion Control: Be mindful of portion sizes. A typical serving of meat is about the size of a deck of cards.
  • Spices and Herbs: Use them to flavor your proteins, making them more enjoyable and varied in taste.


Protein Source Protein (grams per serving)
Chicken (100g) 31g
Beef (100g) 26g
Cottage Cheese (1 cup) 28g
Lentils (1 cup, cooked) 18g
Greek Yogurt (1 cup) 17g
Chickpeas (1 cup, cooked) 15g
Black Beans (1 cup, cooked) 15g
Fish (100g) 22g (varies by type)
Tofu (100g) 8g
Peanut Butter (2 tbsp) 8g
Quinoa (1 cup, cooked) 8g
Milk (1 cup) 8g
Almonds (1 oz) 6g
Egg (1 large) 6g
By integrating these protein-rich foods into your daily meals, you can ensure a balanced diet that supports your overall health and wellness. Remember, variety is key to getting a wide range of nutrients and keeping your meals interesting and flavorful.

Learn more:

Counting Calories

What to do if you aren’t losing weight while on weight loss medication

What is a Caloric Deficit?

This blog post is intended for educational purposes only and should not be considered a substitute for professional medical advice.

Content on our site may include product recommendations. We participate in the Amazon Associate program and may earn a commission from qualifying purchases.