Protein plays a crucial role in everything from muscle growth and repair to immune function and hormone regulation. Yet, many people struggle to get enough protein in their daily diet. Whether you’re looking to maintain muscle as you age, support weight management, or simply feel more energized throughout the day, ensuring you get adequate protein is key. The good news? It’s easier than you think to add protein to every meal. Here’s how:
Breakfast: Start Strong
Mornings set the tone for the day, and a protein-rich breakfast helps keep you full and focused. Here are some easy ways to incorporate protein into your first meal:
- Eggs – Scrambled, boiled, or in an omelet, eggs are a powerhouse of protein.
- Greek Yogurt – Packed with protein and probiotics, it’s a great base for a nutritious breakfast.
- Protein Smoothies – Blend Shaklee Life Shake with almond milk, fruit, and spinach for a quick and filling option.
- Cottage Cheese – A creamy, high-protein choice that pairs well with berries or nuts.
- Nut Butter on Whole-Grain Toast – Almond or peanut butter adds healthy fats and protein to your morning.
Lunch: Keep It Balanced
Midday meals should fuel you for the rest of the day, and adding protein helps prevent energy crashes. Try these simple protein-boosting lunch ideas:
- Grilled Chicken or Turkey – Lean and versatile, perfect in salads, wraps, or grain bowls.
- Legumes (Beans, Lentils, Chickpeas) – A great plant-based protein source that works well in soups and salads.
- Quinoa or Farro – Whole grains with a surprising amount of protein, perfect for hearty bowls.
- Canned Tuna or Salmon – A quick and easy way to add omega-3s and protein to your meals. Just be sure you’re buying sustainably-sourced – my favorite brand is Wild Planet)
- Hummus with Vegetables or Whole-Grain Crackers – A satisfying, plant-based protein option.
- Shaklee Life Shake/Meal Bars – A convenient way to add a complete protein source to your lunch routine. 2 scoops of the Life Shake is a complete meal replacement and so are the meal bars found here, that come in 3 flavors)
Dinner: End the Day Right
A well-balanced dinner with protein supports muscle repair and overnight recovery. Here’s how to make it effortless:
- Lean Beef, Chicken, or Fish – A simple grilled portion paired with veggies and a whole grain makes for a perfect meal.
- Tofu or Tempeh – Great plant-based options that absorb flavor well in stir-fries or curries.
- Egg-Based Dishes – A veggie-loaded frittata is a quick, high-protein meal.
- Lentil or Black Bean Tacos – A delicious way to boost protein while enjoying a favorite dish.
- Brown Rice and Beans – This is a complete protein combo because each provides the essential amino acids that the other lacks.
Snacks: Fuel Your Day
If you need a boost between meals, protein-packed snacks can keep you satisfied. Try:
- Hard-Boiled Eggs – Easy to prepare in advance and full of nutrients.
- String Cheese or Cottage Cheese – A simple grab-and-go option.
- Shaklee Life Shake or Protein Bars – Perfect for busy days and a delicious way to fuel your body.
- Nuts and Seeds – Almonds, walnuts, or pumpkin seeds offer protein and healthy fats.
- Edamame – A tasty and protein-rich snack option.
- Cheese and Whole-Grain Crackers – A light yet protein-rich evening option.
Getting enough protein doesn’t have to be complicated. By making small, intentional choices throughout the day, you can easily meet your protein needs and enjoy the benefits of better energy, muscle maintenance, and overall health.
And… if you’re up for a challenge, join my 100g Protein Challenge that starts on Feb 17th – you can join here.
