Day 2: Ways to boost your protein intake

Open for tips, tricks, and recipes.

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DAY 2 OF 2 Welcome back! Yesterday, we discussed the importance of eating enough protein. Today, we're shifting gears to give you actionable tips on how to boost your daily intake. What to eat to meet your needs Different dietary sources of protein have different amino acid compositions. Many lean meats and dairy products contain all the "essential" amino acids, while these are less abundant in a plant-based diet. But it's possible to meet your essential protein needs and reach your daily goals if you're vegetarian or vegan through planning, eating a variety of sources, and using protein powders or supplements as needed. You can customize a high protein diet according to your food preferences and health-related goals. For example, you can follow a:   • low carb, high protein diet to help manage blood sugar levels   • dairy-free, high protein diet if you're lactose intolerant   • plant-based, high protein diet if you're vegetarian or vegan You can reach your daily protein goal by choosing protein-rich food options with each meal. These can include Greek yogurt, chicken breast, lean beef, or a salmon fillet. Plant-based sources to help reach your goal include peanuts, beans, legumes, and tofu. Other high protein foods to add to your diet include:   • eggs   • almonds   • pumpkin seeds   • peanut butter   • cottage cheese   • quinoa   • Ezekiel bread To help achieve your goals, consider using a food diary app or website to help track meals and maintain the amount of protein you eat throughout the day. Try these recipes Here's a list of high protein recipes featuring some of the ingredients listed above. For breakfast:   • Egg Scramble with Everything Bagel Seasoning (23 g of protein)   • Easy Overnight Oats (20 g of protein)   • Tomato Basil Cottage Cheese Bowl (38 g of protein)   • Breakfast Plate with Yogurt, Egg, Blueberries, and Cashews (25 g of protein)   • Blueberry and Banana Smoothie with Basil (26 g of protein) For lunch or dinner:   • Chicken Lettuce Wraps with Sunflower Butter Sauce (56 g of protein)   • Zucchini Noodles with Creamy Mushroom-Parmesan Sauce (22 g of protein)   • Crispy Tofu Steaks with Broccoli Rabe and Romesco (36 g of protein)   • Coconut Sweet Potatoes with Creamy Kale and Salmon (42 g of protein)   • Steak with Rosemary, Potatoes, and Broccoli (29 g of protein) Want more protein-packed recipes? Sign up for our Eat Well newsletter! Choose "High Protein" and other dietary preferences to receive personalized meal recommendations in your inbox every month. JOIN NOW Thank you for completing our miniseries If you're not already subscribed, you'll start to receive our Weight Management newsletter. Every Wednesday, you'll get articles, tips, and videos that can help support your healthy weight goals and overall well-being. We look forward to keeping in touch. 💌 We'd love to know what you thought about this miniseries. Email newsletters@healthline.com to share your feedback with us. Want to keep learning?   A High Protein Diet Plan to Lose Weight and Improve Health READ ON   A Comprehensive Chart of Vegan Protein Sources READ ON   How to Create a Healthy Kitchen for Weight Management READ ON Until next time, Take care of yourself, and we'll see you again soon! View in browser Did a friend send you this email? Subscribe here. To see all newsletters, click here. Privacy   |   Unsubscribe We may feature your messages to our inbox within our content. Please do not provide any personal identifiable information. Replies may be edited for length and clarity. For more, see our Privacy Policy. Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional. Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. © 2025 RVO Health 1101 Red Ventures Drive Fort Mill, SC 29707