Getting enough protein doesn’t require shakes, bars, or powders. In fact, most people can easily meet their protein needs by eating real, whole foods consistently throughout the day. The key is being intentional—protein rarely adds up by accident if it’s treated as an afterthought at meals.
Start by anchoring every meal around a clear protein source. Eggs, beef, chicken, pork, turkey, fish, and dairy (if tolerated) provide complete proteins that are easy for the body to absorb. A palm-sized portion at breakfast, lunch, and dinner can cover the majority of daily needs. Breakfast is often the most overlooked meal, but adding eggs, sausage, or leftover meat can significantly raise daily protein intake.
Snacks can also help bridge the gap. Instead of reaching for refined carbohydrates, choose protein-forward options like hard-boiled eggs, plain yogurt, cottage cheese, beef sticks, or leftovers from meals. These foods keep blood sugar steady and reduce the urge to snack constantly.
Planning makes this process much easier. Cooking extra protein at dinner to use for lunches, keeping simple protein options on hand, and building meals around what’s already available removes guesswork. When protein comes from real food and shows up consistently at meals and snacks, supplements become optional—not necessary.
Content here is intended for education and is not a substitute for medical advice. Always consult your personal healthcare provider for your specific needs. I provide telehealth and in-person visits and am happy to accept new patients who need a provider.