15 Ways to Easily Eat More Protein

15 Ways to Easily Eat More Protein

Most of you recognize it’s important to consume protein! But do you really know why? And do you know how much you should be eating everyday? 

The WHY on Protein: 

✔️Reduces appetite and hunger levels 

✔️Increases muscle mass and strength 

✔️Good for your bones 

✔️Reduces cravings (and late night snacking) 

✔️Boosts metabolism and increases fat burning 

✔️Lowers your blood pressure 

✔️Helps maintain weight loss 

✔️Helps your body repair itself after injury 

✔️Helps you stay fit as you age 

How much protein should I be eating? 

Opinions regarding how much protein you need vary. Most official nutritional organizations recommend a fairly modest protein intake. 

However, while 46 grams per day average for a woman might be enough to prevent deficiency…I’m shooting for the optimal benefits! 

Cause we are more than “average.”

Most studies show that 0.7 – 1 gram of lean protein, per pound of body weight is a high reaching goal for optimal weight loss, lean muscle gain and all the other awesome benefits! 

Now you’ve got the facts…start adding protein to each meal for the results! 

Now, let’s dive into some easy ways to reach those daily protein goals. 

Yes, I know it can be a challenge! But, with a few conscious tweaks to your routine you’ve got this! 

1 – Eat your protein first. Eating protein first at meals can help you feel full and keep your blood sugar and insulin levels from rising too high. 

broccoli chicken close up cooking

2 – Snack on cheese. Choose cheese for a filling snack that’s high in protein and calcium and may improve heart health. 

3 – Replace cereal with eggs. Replacing cereal with eggs boosts protein consumption, makes you feel more full, and helps you eat fewer calories. 

4 – Top your food with chopped almonds. Almonds are high in several nutrients and can boost the protein content of a meal or snack. 

brown almond nuts on white plate

5 – Choose Greek yogurt. Greek yogurt contains twice as much protein as traditional yogurt and can be eaten alone or added to other foods. 

6 – Have a protein shake for breakfast. Having a protein shake for breakfast helps you start the day off right. Whey may be the best type to use. My long time favorite is 1st Phorm.

7 – Include a high protein food with every meal. Include a high protein food at each meal to get what you need to feel full and maintain muscle mass.

8 – Choose leaner, larger cuts of meat. Choosing leaner cuts of meat and slightly larger portions is an easy way to increase your protein intake. Try this Sesame Chicken Salad.

9 – Add peanut butter to your diet. Adding peanut butter to your diet can boost your protein intake. It may also help decrease appetite, improve heart health, and lower blood sugar. 

close up photo of sliced banana on a toast

10 – Eat lean jerky. Lean jerky and snack sticks are good sources of protein. Choose high quality types that come from grass-fed animals whenever possible. 

11 – Indulge in cottage cheese. Cottage cheese is a versatile, high protein food that makes you feel full and may help improve body composition. 

12 – Munch on edamame. Edamame is a good source of plant protein and may have other health benefits. 

overhead shot of green peas in a ceramic bowl

13 – Eat canned fish. Canned fish is a convenient source of high quality protein and beneficial omega-3 fatty acids. 

14 – Enjoy more whole grains. Whole grains are highly nutritious and can bump up the protein content of many dishes when used in place of refined grains. 

15 – Don’t skip meals. If you’re eating ample, high-quality protein at every meal, and consuming 4-6 meals a day, you will reach your goals.  

Peanut Butter & Jelly Protein Smoothie Bowl

Peanut Butter & Jelly Protein Smoothie Bowl

Take your classic PB&J to a new “healthier” level with this Peanut Butter and Jelly Smoothie Bowl! A fun twist on the traditional favorite sandwich! Sweet, satisfying and it will keep you full for a long while! 

With just 4 healthy ingredients and only 5 minutes, you can satisfy your PB&J craving!

Let’s talk about the ingredients in the peanut butter and jelly smoothie bowl: 

A classic PB&J sandwich contains three main ingredients: bread, jelly, and peanut butter.  
  • Oats. Instead of high-glycemic bread, we use either rolled oats or quick oats. Oats are rich in fiber and generally a better option than traditional bread.  
  • Berries. In place of sugar-loaded jelly, we add a blend of blueberries, raspberries, and strawberries to this smoothie. Berries are loaded with antioxidants.  
  • Peanut butter. Of course we can’t forget the best part…the peanut butter! Natural peanut butter is a better option generally as it has less trans fats.  
  • Oat or Unsweetened Almond milk. You can’t go wrong with either option. Even skim milk is okay. Just avoid the full-fat milk options.  

A Few Tips: 

  • This peanut butter and jelly smoothie bowl recipe calls for 2.5 cups frozen berries but, the types of berries you use is completely up to you! I often choose the mixed berries bag to keep it simple. 
  • Why frozen berries? For smoothies, frozen berries help create a thicker, creamier texture than fresh berries. You also don’t have to add any ice. If fresh is all you have on hand (or you’re trying to use up before it spoils) load up on the ice, adding a little at a time until the desired texture.  
  • Use as little liquid as possible. For a thick smoothie bowl, use the smallest amount of milk possible. Begin with 3/4 cup, then add additional milk as needed. Your blender may require more or less so it’s challenging to give you the exact amount to use. Remember, more liquid creates a thinner consistency while less liquid creates a thicker consistency.  
  • Add toppings. Top these peanut butter and jelly smoothie bowls with fresh berries, creamy peanut butter, and anything else you desire!  


2.5 cups frozen mixed berries 

1 cup quick oats or rolled oats (I prefer Kodiak Cakes Oats as it has additional protein added) 

3 tbsp creamy natural peanut butter 

3/4 to 1.5 cups oat or unsweetened almond milk (add a little at a time as you need smallest amount possible just to get the blender moving) 


Add all ingredients to a high-speed blender.  

Blend ingredients until a smooth and creamy consistency forms. 

Transfer smoothie to bowls. Add fresh berries and a drizzle of peanut butter on top. 

Brownie Protein Bites

Brownie Protein Bites

These little things are a chocolate lovers dream come true in one bite. Packed with protein and all sorts of healthy deliciousness! The best part is all you have to do is mix, roll and refrigerate!

Ingredients (including the brands I used):

✔️1/2 cup @bobsredmill Almond Flour
✔️1/2 cup @enjoylifefoods dairy free mini chocolate chips
✔️2 Tbsp @hersheys cocoa powder
✔️2 Tbsp @justins almond butter
✔️2 scoops @1stphorm Chocolate protein powder
✔️2 Tbsp honey
✔️2 Tbsp water


  1. Mix ingredients together until dough forms
  2. Form bite size balls then roll into chocolate chips
  3. Refrigerate (or eat right away if you can’t wait)

You can find my recipe and more like this on the JENNLABFIT Pinterest page.