How to Get More Protein: 35 Tricks from Nutritionists

If you’re trying to gain muscle mass, strength, or more energy, get ready to pack in the protein. Here’s how to get more protein easily.

Grilled chicken on a cutting board.vkuslandia/Shutterstock

Prep meat strips

The best way to make sure you’re actually getting the protein you need? To keep that essential nutrient at top of mind, every single time you set your table. “Each meal should be based on protein, whereby you consume at least 20 to 30 grams of protein (depending on body size and protein type) every three hours or so,” Robert Wildman, PhD, chief protein officer for Premier Protein says. That’s roughly three ounces of meat, or about the size of a deck of cards. If you prep lunches for the workweek, add one small step into your routine to rack up even more grams of protein. “You can prepare and cook extra portions of a lean protein like chicken or fish and keep it stored in the refrigerator to add to meals throughout the week,” Lesh says. Try grilling or broiling to limit added fats. Consider it a healthier version of sprinkling salt (or Sriracha) on your meal.