7 Ways to Add Protein to Any Meal

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If you’re reading this, you already know the importance of protein for building muscle, burning fat and maintaining good health. High protein diets are all the rage these days, however, it’s not always so easy to get in your daily amounts. Here are seven different methods to add protein to any meal.

Chia Seeds

Chia seeds are not only an incredible source of healthy fats such as Omega 3 fatty acids but also of protein. A 100g of chia seeds contains 23 grams of proteins and because they are almost tasteless, can be added to just about anything, from foods like salads, smoothies, shakes, drinks and even plain water.

They are also a great replacement for eggs and fats in baked goods like cakes, cupcakes and even pancakes.

Protein powder

Protein powder is definitely one of the most versatile forms of protein out there and the easiest way to add protein to any meal. It provides a high amount of protein at relatively low calories. One serving is usually around 120-150 calories and can contain up to 30grams of protein. This will provide a massive boost to your meal at only a few calories. You can add protein powder to just about anything.

Add it to oatmeal, pancakes, waffles, pudding, smoothies, etc.


Eggs are incredibly healthy, low in calories and high in protein. One egg contains about 70 calories and 7 grams of protein along with a bunch of healthy fats, vitamins and minerals. Eggs can easily be added to salads or stir-fried with vegetables, scrambled eggs, etc.


A great source of healthy omega 3 fats and protein. Nuts such as peanuts can be toasted and chopped and added to stir-fry for an incredible Asian flavor. Almonds or walnuts can be added to oatmeal (along with protein powder!) to boost its nutritional content. You can even blend them into smoothies to create a creamier texture and add a nice nutty taste.


You might not think of it, but beans are also an incredibly versatile food. They are low in calories and incredibly high in fiber and protein, which helps to keep you full for longer periods of time. Beans can be added to salads, into wraps, mixed into rice and can even be added into pasta sauce.

Peanut Butter

Peanut butter is widely consumed for its protein content. With the advancement of dehydrated peanut butter sources, it is easier than ever to add this protein source to your foods. Cover your protein waffles in peanut butter or add it to your shake for a flavor boost.

Greek Yogurt

Greek yogurt is another underutilized source of protein. This protein source can be used to create sauces or eaten as is. Mix Greek yogurt with garlic, oil and spices for a phenomenal taste enhancing sauce.

As you can see, all it takes is a bit of creativity to incredibly boost your meal’s nutritional content. Try out different kinds of combinations for adding protein to any meal and you will never get bored of your diet.


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