1. Choose whole foods over ultra-processed ones
There’s a time and place for protein bars and powders, but Kirkpatrick warns against relying on them too much—especially when it comes to your meals.
“For example, eggs may be a preferred source more than an ultra-processed protein bar or drink,” she says. While protein-branded packaged foods can seem like a shortcut, you’ll get more nutritional density from whole foods sources, so make them the cornerstone of your meals.
2. Don’t forget about plants
De Santis says that a lot of people equate high-protein foods with animal sources. And while eggs, chicken, and beef are all high in the macronutrient, he says not to overlook plant-based sources.
“Combining plant-based proteins—like tofu, chickpeas, and lentils—is an underrated way to make a high-protein meal,” he says.
“A new study found that both plant-based and animal-based protein sources provided benefit when it comes to muscle gain,” Kirkpatrick says, adding that plant-based sources also have fiber and other nutrients that benefit health.
An added advantage is that plant-based proteins typically cook quicker than animal-sourced proteins. (If you even need to cook them at all.) Another reason why stocking your kitchen with them is a good move.
3. Make quinoa your go-to grain
If you eat a lot of rice, using quinoa instead will instantly double the protein content of your meal. De Santis says it’s one plant-based protein source in particular many people overlook. Can it be considered a high-protein food on its own? No. But he says that a cup of quinoa will add eight grams of protein to your meal, which is double what a cup of white rice would bring.
4. Combine Greek yogurt and protein powder
We told you protein powder had its time and place, and this is it.
“Combining Greek yogurt with protein powder and adding some toppings like nuts is one of the easiest ways to get a large amount of protein,” De Santis says.
It takes literally one minute to make and you can have it in the morning or after a workout. He adds that combining cottage cheese and protein powder works too.
5. Prioritize foods that hit more than one nutrient bucket
You know you need other nutrients besides protein, right? Reavis says that fiber, fats, and carbs are important too. To make meal making easy, he recommends using foods that fill more than one nutrient bucket. For example, he points out that beans have fiber, carbs, and protein. And fish has protein and unsaturated fats. The more you can use multi-nutrient foods like these, the fewer ingredients you’ll need to round out your meal.
6. Go fish
Just like meat, fish is a complete protein and it has just as much of the macronutrient. Both De Santis and Reavis recommend it because it’s also high in omega-3 fatty acids, which are important for heart health and brain health. It’s easy to find ready-to-eat too. You can stock up on traditional tuna packets (which come in a whole range of flavors) or you can go for other ready-to-eat tinned seafood, like salmon or lobster.
