The Easiest Way to Eat More Protein (Even If You’re Busy)
Why Protein Matters
Whether your goal is fat loss, muscle gain, better energy, or just feeling more in control of your hunger—protein is key. Here’s why it matters:
It keeps you fuller, longer. Protein is the most satiating macronutrient, meaning it helps prevent overeating and constant snacking.
It protects your muscle mass. During fat loss, protein helps your body hold on to muscle while burning fat.
It supports metabolism and recovery. Especially if you’re strength training, protein helps your body repair and rebuild tissue.
It stabilizes energy and cravings. Balanced meals with protein help keep your blood sugar more stable, goodbye 3pm crash!
But let’s be honest, most people don’t eat enough protein consistently. So here are 7 super practical ways to make it easier:
1. Increase the Portion Sizes of Protein You’re Already Eating
Instead of reinventing your meals, just add a little more to what you’re already doing.
💡 Example:
Add ½ cup of liquid egg whites to your whole egg breakfast (5g extra protein for almost no calories).
Add an extra ounce of chicken, steak, or tofu to lunch or dinner.
🛠️ Quick tip: Pre-portion proteins in larger amounts when meal prepping. Instead of 3 oz of chicken, go for 5-6 oz.
2. Swap Out Protein Sources with Leaner Options
Lean proteins give you more protein for fewer calories, which is helpful if you’re in a fat loss phase.
💡 Example:
Choose 96% lean ground beef or ground turkey instead of 80/20.
Swap regular bacon for turkey bacon or center-cut bacon.
Use egg whites instead of/or alongside, whole eggs for volume without the added fat.
🛠️ Quick tip: Check labels, some “healthy” options (like plant-based meats) can be high in fat and low in protein.
3. Don’t Skip Meals
Each meal is a chance to get in protein. Skipping meals = missed opportunities.
💡 Example:
Even a quick breakfast like a protein shake or Greek yogurt cup gives you a head start.
Keep snacks like string cheese, deli roll-ups, or protein bars/shakes on hand if your mornings are rushed.
🛠️ Quick tip: Aim for 3 meals and 1–2 snacks per day, each with at least 30g of protein.
4. Understand It’s Easier to Hit Protein Goals with Animal Sources
Plant-based diets are doable, but animal proteins are more concentrated and complete (they contain all essential amino acids).
💡 Example:
4 oz of chicken breast = ~26g protein.
To get that from black beans? You’d need almost 2 cups, and with that comes 80g of carbs.
🛠️ Quick tip: If you’re open to it, use animal sources like chicken, turkey, Greek yogurt, eggs, or protein powder as your protein “base,” and add plants for fiber, flavor, and variety.
5. Use a Protein Powder You Actually Like
Protein powder can be a lifesaver, but only if it tastes good and doesn’t upset your stomach.
💡 Example:
Mix into smoothies, overnight oats, coffee, or Greek yogurt.
Add a scoop to a pancake or muffin recipe for a fun, higher-protein version.
🛠️ Quick tip: Not all powders are created equal—aim for ~20–25g protein per serving. If whey bothers your stomach, try whey isolate or plant-based options like pea protein.
Coach Morgan’s personal favorite is Legion Athletics Cinnamon Cereal protein powder!
6. Build Your Meals Around Protein
Flip your mindset: start with the protein, then fill in the carbs, fats, and veggies.
💡 Example:
Instead of “I’m having pasta,” try: “I’m having grilled chicken. What can I build around that?”
Taco night? Start with 5 oz ground turkey, then add tortillas, beans, salsa, etc.
🛠️ Quick tip: Make a list of 3–5 go-to protein sources you enjoy. Use them to anchor your weekly meal plan.
7. Keep Protein Snacks on Hand
When life gets busy, convenience matters. Having grab-and-go protein options prevents hanger and keeps you on track.
💡 Example snacks:
Greek yogurt or cottage cheese
String cheese (can do a light option for more protein and less fat)
Jerky, meat stick (Chomps)
High Quality Protein bars or shakes
Chobani protein drinks
🛠️ Quick tip: Keep a few protein options in your purse, car, or work fridge so you're never caught without a solid choice.
8. Pre-Log Your Meals (Even Just One Meal at a Time)
If you’re tracking your food, one of the simplest ways to hit your protein target more consistently is to log your meals before you eat them. This lets you plan ahead and make sure you’re getting enough protein throughout the day—instead of realizing at 8pm you’re 70g short.
💡 Example:
Log your breakfast the night before to make sure it has at least 30g of protein.
If you know you’re going out to eat, look at the menu ahead of time and pre-log your best guess so you can build your day around it.
🛠️ Quick tip: You don’t have to pre-log everything. Even just logging breakfast and lunch early in the day can help you avoid falling behind.
Final Thoughts
Hitting your protein goal doesn’t mean eating grilled chicken six times a day or choking down dry tuna. With a few simple tweaks like pre-logging meals, building around protein, and keeping snacks on hand, you can hit your protein target without stress, guilt, or restriction.
Want more help building meals that actually support your goals? That’s what we’re here for. The Habyt coaches are pros at helping you hit your protein targets in a way that feels sustainable (and delicious).
Want to learn more about The Habyt? We offer a FREE discovery call where we can answer all you questions!