Diving into the world of nutrition, this article unveils the essential strategies for meeting daily protein needs, curated from the collective wisdom of industry experts. It cuts through the clutter with practical tips and preferred tactics that promise to elevate any dietary regime. Whether it’s prepping ahead or optimizing meal choices, these insights offer a clear path to protein proficiency.

  • Aim for Protein-Rich Foods at Meals
  • Prepare Protein Options Ahead of Time
  • Use Protein Smoothies Between Meetings
  • Incorporate High-Quality Protein Sources
  • Follow a Carnivore-Focused Diet
  • Prepare Versatile Protein-Rich Dishes

Aim for Protein-Rich Foods at Meals

Ensuring you get enough protein in your diet starts with aiming for a serving or two of protein-rich foods at each meal. This approach spreads protein intake throughout the day, which can support muscle repair, immune function, and cognitive performance. Protein needs vary based on factors like age, activity level, and goals, but including a variety of sources ensures you’re meeting your body’s requirements.

My preferred way to meet protein needs is with a food-first approach, emphasizing whole, minimally processed foods. I like to include a mix of animal and plant-based proteins, as plant proteins also contribute valuable nutrients like fiber, vitamins, and antioxidants. Foods like beans, lentils, tofu, tempeh, and quinoa are excellent plant-based options that pair well with nuts or seeds to provide all essential amino acids.

For those who consume animal products, options like eggs, fish, poultry, and dairy are convenient and nutrient-dense. Combining both plant and animal proteins offers diversity and balance while catering to personal preferences or dietary restrictions.

Ultimately, by focusing on well-rounded meals, it’s not difficult to meet protein needs while enjoying a variety of flavors and textures that nourish both body and mind.

Jenna StedmanJenna Stedman
Cognitive Performance Dietitian, Master Nutrition Lab LLC

Prepare Protein Options Ahead of Time

Increasing protein in your daily routine can feel very difficult. Protein options often need to be prepared ahead of time or planned for, which for many of my clients feels like another thing they need to do. So, increasing protein first involves understanding how much your daily intake needs are, then recognizing what proteins you like best. I like to have meat or hard-boiled eggs prepared ahead of time and if I haven’t been able to get enough in during the day, I will use a protein powder mixed with Greek yogurt at night for a treat!

Marcie VaskeMarcie Vaske
Licensed Nutritionist, Oswald Digestive Clinic

Use Protein Smoothies Between Meetings

After working with health-conscious clients, I’ve found that protein smoothies are my go-to solution, especially between client meetings. I mix vanilla protein powder with almond milk, spinach, and a spoonful of almond butter – it keeps me full and focused without feeling heavy. Since I’m always on the move meeting with surgeons and patients, I also keep protein-rich snacks like hard-boiled eggs and turkey roll-ups in my office refrigerator.

Josiah LipsmeyerJosiah Lipsmeyer
Founder, Plasthetix

Incorporate High-Quality Protein Sources

As a physical therapist with over 30 years of experience, I’ve come to understand the critical role nutrition plays in recovery, performance, and overall well-being. Protein is essential for repairing tissues, supporting muscle growth, and maintaining strength, especially for those recovering from injuries or engaged in physical rehabilitation. To ensure I’m getting enough protein, I focus on incorporating a variety of high-quality sources into my daily meals. This includes lean meats like chicken and turkey, fish rich in omega-3s such as salmon, and plant-based options like quinoa, beans, and tofu. I also rely on snacks like Greek yogurt or nuts, and occasionally use protein supplements if I know I’ve had a particularly demanding day or need to maintain energy levels while treating patients back-to-back.

One example of how my approach to protein has translated into success is with a recent patient, a semi professional NFL player recovering from a hamstring injury. Alongside physical therapy and strength training, I collaborated with a nutritionist to ensure he was meeting his protein needs to support muscle repair and prevent further injury. By implementing a tailored diet plan that included post-training protein shakes and lean meats in his meals, we were able to accelerate his recovery. Within three months, he returned to the field stronger than before, and he reported feeling more energized during games. This highlights how my experience and integrated approach at The Alignment Studio combine to deliver better outcomes for patients. Nutrition, when aligned with treatment, plays a transformative role in both recovery and long-term performance.

Peter HuntPeter Hunt
Director & Physiotherapist at the Alignment Studio, The Alignment Studio

Follow a Carnivore-Focused Diet

As someone who prioritizes both financial and physical health, I’ve learned that maintaining proper nutrition is key to performing well in all areas of life. Protein plays a crucial role in my diet, as it supports muscle recovery, energy, and overall well-being.

I follow a mostly carnivore-focused diet to meet my protein needs. High-quality animal proteins like grass-fed beef, chicken, and eggs form the foundation of my meals. These sources are nutrient-dense and provide essential amino acids that fuel my active lifestyle and recovery after intense training sessions.

To balance this approach, I incorporate fruits and vegetables for fiber, vitamins, and minerals. Seasonal fruits like mangos and nutrient-rich greens add variety and ensure I’m getting the full spectrum of nutrients my body needs.

Additionally, I practice intermittent fasting, which has helped me focus on mindful eating and regulate my meal timing. Fasting creates a structure that ensures my meals are intentional, protein-rich, and balanced to sustain energy throughout the day.

This combination of a protein-forward diet, whole foods, and structured eating keeps me energized and supports my training goals. It’s simple, sustainable, and aligned with my values of maintaining peak health.

Rees OdhiamboRees Odhiambo
Insurance Broker, ThrivexDNA

Prepare Versatile Protein-Rich Dishes

One pack of ground beef, which typically costs about $6, contains approximately 80-100 grams of protein depending on the fat content and serving size (leaner beef has slightly more protein per ounce). Ensuring you’re getting enough protein starts with incorporating diverse sources like meat, fish, and poultry into your meals.

My preferred way to meet protein needs is by preparing versatile dishes, like ground beef stir-fries or taco bowls, which make it easy to pair protein with vegetables and whole grains for a balanced meal. For variety, I also include other options like ground turkey, bison, or chicken to keep meals flavorful and nutritious while maintaining high protein intake.

Nick EsquivelNick Esquivel
CEO, Globaltize