I Eat 120g of Protein Every Day–These are My Sneaky Protein Hacks

"I’ve cracked the code to low-effort sneaky protein"

Protein is undoubtedly a powerhouse when it comes to nutrition. If you're aiming to feel satisfied, energized, and resilient, prioritizing protein is key (and your hair, skin, and nails will certainly thank you!). While the Academy of Nutrition and Dietetics suggests a baseline of 0.35 grams per pound of body weight for general health, if you're focused on muscle growth, lead an active lifestyle, or simply want more satiety after meals, you may need to aim higher (just like me!).

Recently, it's become apparent, even on TikTok, that many people aren't meeting their protein needs (who knew two eggs for breakfast weren't cutting it?). If you're searching for ways to boost your protein intake or wondering how to surpass the 100-gram mark daily, rest assured, nutrition doesn't have to be overly complicated. Personally, if it feels complicated, count me out. Through my experiences, including a stint as a vegetarian and years of experimentation, I've uncovered the secret to effortless high-protein meals—what I affectionately refer to as "sneaky protein."

Sneaky protein operates on the principle of "add, don't subtract" in nutrition. It involves enhancing meals you already enjoy by substituting in higher protein options. You'd be amazed at how seamlessly you can increase your protein intake without altering your favorite dishes. Keep reading for seven tried-and-true hacks I incorporate daily to effortlessly reach my goal of at least 120 grams of protein.

The Gameplan: Your High Protein Strategy

I may not have been a Girl Scout, but I've certainly embraced the wisdom of planning ahead (as my grandpa always emphasized). So, before we dive into the hacks, let's lay down a strategy. When aiming for a protein target, the key is to spread it out throughout the day. I've learned that aiming for meals with 30-40 grams of protein ensures I consistently meet my goal without feeling like I'm forcing it. Add in 1-2 high-protein snacks, and you're well on your way. If aiming for 30-40 grams seems daunting, I understand—and I've got your back. Whether your goal is 60 grams or 150 grams a day, these are the tips I rely on to help you reach it.

7 Hacks to Add Sneaky Protein

1. Protein shakes are the new coffee creamer

I can't seem to finish a whole bottle of creamer before it goes bad. Then one day, I glanced at the protein shake in my fridge, and voila! Inspiration struck, and a new habit was born. Now, I eagerly anticipate my frothy protein coffee every morning before bed. Not only does it taste delicious and reduce waste, but it also boosts my protein intake. Plus, I've noticed I no longer experience the jittery feeling I used to get from sweeter creamers. It's a win-win situation. And if hot coffee isn't your preference, nothing beats a DIY iced latte with a splash of protein shake.

2. Add egg whites where they don’t belong

Let's consider this idea. Egg whites are fantastic for protein, but they lack flavor on their own. While I enjoy incorporating them into scrambled eggs, I find it even more exciting to sneak them into less conventional breakfast dishes. Carton egg whites are pasteurized, so they're safe to consume without cooking. Experiment with substituting liquids in various meals with egg whites. For example, I frequently swap them into overnight oats, mixing them with yogurt instead of milk. This trick also works wonders in smoothies or for whipping up high-protein French toast.

3. Carbs can be protein too

When building a balanced meal, I love to simplify by starting with a carb, protein, and fat source. But carbs aren’t created equal, and some pack more of a powerful protein punch than others. If you love a bagel sandwich, opt for an everything bagel from Dave’s Killer Bread, which boasts a hefty 13 grams of protein. If you’re a pancake enthusiast, grab a Kodiak cake mix or one of the million other protein options on the market. Next time you’re grocery shopping, opt for a higher protein tortilla, grab that extra hearty bread, or try out a protein pasta. Or even a simple swap like replacing your white rice with quinoa can add some additional grams. It’s amazing how much protein you can pack into a meal you already love by replacing it with different options.

4. DIY sauces with Greek yogurt and cottage cheese

If protein is king, Greek yogurt is the queen because there is nothing that girl can’t do. One way I love to use it is in DIY sauces. Grab a ranch packet from the store and mix her up, add hot sauce for a buffalo moment, or go sweeter with some mustard and honey. The options are endless, and you can make some delicious (and truly heinous) concoctions. Not to name-drop all the trendsetters here, but cottage cheese also works wonders as the base for a DIY sauce or dressing. If texture is an issue, don’t stress—toss that bad boy in a blender with seasonings of your choice, and you’ve got a delicious tangy, cheesy dipping sauce. 

5. Add bacon (or vegan bacon) to it

Of course, adding a second protein source to meals is going to help you hit that protein goal. But sometimes, it just feels weird to have two different protein sources. But bacon, though? It goes with everything. Add a slice to your sandwich, crumble it up on a salad, or snack on the side. I love turkey bacon personally (it started when I read Charlotte’s Web as a kid, and I never looked back), but some vegetarian options pack a good kick of protein as well. 

6. Make your toppings work for you

Let's rethink protein's role in our meals. While it's undeniably important, let's not overlook the power of toppings to enhance both the protein content and the overall flavor and texture of our dishes. What's more, incorporating these toppings can elevate the visual appeal of your meal—because let's be honest, presentation matters. Whether you're whipping up pasta, avocado toast, a salad, or an egg bake, consider adding these protein-rich toppings for an extra boost:

1. Nutritional Yeast: Just 2 tablespoons pack around 8 grams of protein. Sprinkle it over sauces or pasta, or use it as a parmesan alternative on veggies.
2. Hemp Seeds: A mere tablespoon provides an additional 3 grams of protein. Sprinkle them over salads, bowls, or yogurt for a subtle protein boost.
3. Nut Butters: While not a primary source of protein, a serving of most nut butters adds a charming 5 to 10 grams of protein. Whether you're drizzling it over oatmeal or chia pudding or incorporating it into a dressing, nut butter adds both flavor and protein to your dish.

7. CHEESE

Apologies to my non-dairy queens, but we must talk about cheese. Not only does cheese make everything taste better, but it’s a fantastic way to top off the protein content in any meal. Parmesan (10 grams per ounce), Swiss (7.7 grams per ounce), or Feta (4 grams per ounce) make delicious additions to omelets, salads, sandwiches, or bowls. Also, we can’t talk about cheese without talking about the controversial sibling: cottage cheese. It’s not for everyone, but before you write it off completely, try blending it to get rid of the curds. Then add it to eggs, make it into pasta sauce, or use it as the base of a dip.

Sneaky Protein in Snacks

 Snacking is a great opportunity to sneak in extra protein without much effort. Here’s how you can level up your snack game:

- Protein-Rich Snacks: Opt for snacks that are naturally high in protein, such as Greek yogurt, cottage cheese, or protein bars. These snacks are convenient, satisfying, and can easily be incorporated into your daily routine.

- Nut Mixes and Seeds: A handful of mixed nuts or seeds can pack a significant protein punch. Almonds, pumpkin seeds, and sunflower seeds are excellent choices. They’re easy to carry around and can be added to salads or yogurt for an extra boost.

- Edamame: These green soybeans are not only delicious but also high in protein. Keep a bag of frozen edamame in your freezer for a quick and easy snack. Just boil them for a few minutes, sprinkle with some salt, and you’re good to go.

- Jerky: Whether it’s beef, turkey, or a plant-based option, jerky is a portable, high-protein snack that can keep you satisfied between meals.

Incorporating these high-protein snacks can help you easily reach your daily protein goals without feeling like you’re constantly eating.

Boosting Protein in Breakfast

Breakfast is the perfect meal to set the tone for a protein-packed day. Here are some simple ways to enhance your morning routine:

 - Overnight Oats: Mix oats with Greek yogurt, milk, and a scoop of protein powder. Add your favorite toppings, such as nuts, seeds, or fruits, for a nutritious and protein-rich start to your day.

 - Protein Pancakes: Use a protein pancake mix or add a scoop of protein powder to your regular pancake batter. Top with Greek yogurt and fresh berries for an extra boost.

- Smoothies: Blend up a smoothie with a base of Greek yogurt or cottage cheese. Add protein powder, fruits, and a handful of spinach for a nutrient-dense meal that’s easy to take on the go.

- Egg Muffins: Prepare a batch of egg muffins with veggies and a protein source like turkey sausage or cheese. These can be made in advance and reheated for a quick and easy breakfast.

 Starting your day with a high-protein breakfast can keep you full and energized throughout the morning.

High-Protein Lunch and Dinner Ideas

 Transforming your main meals into protein powerhouses is easier than you think. Here’s how:

 - Salad Boosters: Add lean proteins like grilled chicken, tofu, or beans to your salads. Top with protein-rich additions like nuts, seeds, or a scoop of cottage cheese.

- Grain Bowls: Build your grain bowls with a base of quinoa or farro, which are higher in protein than white rice. Add a protein source like salmon, chickpeas, or lean beef, and top with plenty of veggies.

- Stuffed Peppers: Fill bell peppers with a mixture of ground turkey, black beans, and quinoa. Top with a sprinkle of cheese and bake for a delicious and protein-packed meal.

- Stir-Fries: Use tofu, shrimp, or chicken as the main protein in your stir-fry. Load up on vegetables and serve over a bed of protein-rich grains for a balanced meal.

 By incorporating these ideas, you can ensure that your main meals are both delicious and rich in protein.

Protein-Packed Desserts

Who says you can’t have your cake and eat it too? Here are some ways to satisfy your sweet tooth while boosting your protein intake:

- Protein Brownies: Use a protein brownie mix or add a scoop of protein powder to your favorite brownie recipe. This way, you get the satisfaction of a dessert with the added benefit of protein.

- Greek Yogurt Parfait: Layer Greek yogurt with granola and fresh fruits. Top with a drizzle of honey or nut butter for a delightful and protein-rich dessert.

 - Protein Ice Cream: Make your own protein ice cream by blending frozen bananas with a scoop of protein powder and a splash of milk. Add your favorite mix-ins like dark chocolate chips or nuts.

Protein on the Go: Tips for Busy Lifestyles

Staying on top of your protein intake can be challenging, especially with a busy schedule. Here are some quick and convenient ways to ensure you’re getting enough protein, even when you’re on the move:

 Pre-Packaged Protein Snacks: Keep a stash of pre-packaged protein snacks in your bag, car, or desk. Items like protein bars, single-serving packs of nuts, or individual Greek yogurt cups can provide a quick protein boost when you’re pressed for time.

Ready-to-Drink Protein Shakes: Having a few ready-to-drink protein shakes on hand can be a lifesaver on those hectic mornings or during busy afternoons. They’re convenient, portable, and provide a substantial amount of protein to keep you fueled.

Protein-Rich Lunchboxes: Prepare your lunch the night before, focusing on protein-packed items. Think lean turkey and cheese wraps, hard-boiled eggs, or quinoa salad with chickpeas. Investing a little time in meal prep can make a big difference in your protein intake.

Portable Protein Add-Ons: Keep easy-to-carry add-ons like individual packets of nut butter, cheese sticks, or beef jerky in your bag. These small additions can significantly increase your protein intake without requiring much effort.

Smoothie Packs: Pre-assemble smoothie packs by portioning out fruits, spinach, and protein powder into freezer bags. In the morning, simply blend with your choice of liquid for a quick, high-protein breakfast on the go.

Convenient Cooking: Utilize appliances like an Instant Pot or slow cooker to prepare large batches of high-protein meals. Things like shredded chicken, beef stew, or lentil soup can be portioned out for the week, making it easy to grab a protein-rich meal when time is tight.

By incorporating these strategies, you can maintain a high protein intake and stay energized and satisfied throughout your busy day.

Conclusion

By incorporating these protein-packed tips into your daily routine, you can easily boost your protein intake without sacrificing taste or convenience. Whether you're a busy professional, a fitness enthusiast, or simply looking to improve your overall health, these strategies can help you achieve your protein goals.

Remember, a well-balanced diet rich in protein is essential for building and repairing tissues, supporting a healthy immune system, and maintaining a vibrant lifestyle. So, go ahead, get creative, and enjoy the many delicious ways to sneak in extra protein throughout your day!

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