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Through trial and error, I've landed on a few go-to tricks and products for sneaking more protein into every meal. Whether I'm whipping up a quick smoothie , baking packable snacks, or meal prepping for the week, these hacks help me hit my daily protein needs with minimal planning or effort—I'm hoping they'll help you, too.
Chia seeds absorb liquid and create a satisfying, pudding-like texture, making them perfect for a quick, grab-and-go breakfast . My go-to recipe? A simple chia seed pudding that I can customize with my favorite toppings.
Protein powder is one of the most versatile supplements and can be easily incorporated into a variety of foods. Choose from whey , collagen , or plant-based options depending on your diet, goals, and preferences—the options are truly endless. (Check out the protein powders Women's Health editors love.)
I love adding a scoop of collagen protein to my morning coffee—that way, I'm getting 20 grams of protein before I even make it to breakfast. It dissolves easily without altering the taste or texture of your food, and it's a great way to sneak in extra protein. You can also experiment with adding protein powder to your desserts to give them an extra boost. One of my favorites is a chocolate peanut butter fudge that's dense, rich, and surprisingly nutritious.
Tinned fish , especially salmon and tuna, is an excellent source of lean protein —typically containing around 20 grams of protein per can of salmon and 25 grams per can of tuna. It's affordable, convenient, and pairs perfectly with fresh veggies for a quick, satisfying lunch. I like to flake some tinned fish over a salad or mix it into a quinoa bowl. It's a simple way to boost the protein content of your meal without much effort. Look for options packed in olive oil or water for the best flavor and nutrition.
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