I struggle to hit my protein goals. What is the easiest way to add more protein?

The easiest way to add more protein is to use protein you already eat and make it bigger or more frequent: add Greek yogurt, cottage cheese, eggs, beans, or a protein shake to meals and snacks.[1][2][4]

A few simple, low-effort options:

• Add protein to every snack: hard-boiled eggs, nuts, peanut butter, cheese, or Greek yogurt.[1][4][6]
• Make one meal more protein-dense: put chicken, tuna, salmon, black beans, or lentils on top of salads, tacos, pasta, or rice bowls.[1][2][5]
• Use a shake or smoothie when you’re short on time; protein powder, milk, Greek yogurt, or nonfat dry milk make this easier.[2][5][6]
• Increase portions of protein foods you already eat: for example, more eggs at breakfast or a larger serving of meat, tofu, or beans at dinner.[3][9]

If you want the single simplest habit, choose this: include one protein source at every meal and snack.[1][4] That tends to be easier than trying to overhaul your whole diet.

If you want, I can also give you a super simple high-protein day of eating with foods that are easy and cheap.