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Tips for Increasing Protein Intake

Some individuals may be advised to increase protein intake to support strength, healing, or overall health. Protein can often be added without significantly increasing calories by choosing nutrient-dense options and adjusting portions thoughtfully.

Ask your healthcare provider or dietician what your recommended daily protein intake is.

Simple Daily Tips

  • Include a protein source at every meal and snack.
  • Add an extra egg or egg white to breakfast or meals when appropriate.
  • Choose milk, yogurt, or fortified alternatives with higher protein content.
  • Swap part of your starch portion (bread, rice, pasta) for a protein-rich food.
  • Add protein foods to snacks, such as yogurt, cheese, nuts, or milk.
  • Use protein-rich ingredients in recipes you already enjoy.

Practical Ways to Add Protein by Food Group

Beans, Peas, and Plant Proteins

  • Add beans, lentils, or tofu to soups, stews, casseroles, pasta dishes, or grain bowls.
  • Mash beans with a small amount of milk or cheese for spreads or sides.
  • Blend tofu or white beans into smoothies, dips, or sauces for added protein.

Protein Powders & Supplements

  • Use protein powders or nutritional supplements as recommended by your healthcare provider.
  • Blend protein powder into milk, yogurt, pudding, or smoothies.
  • Combine with fruit or flavorings to create a balanced, higher-protein drink.

Do not start any new supplements before consulting with your healthcare provider.

Cottage Cheese or Ricotta

  • Mix into eggs, pasta dishes, casseroles, or baked recipes.
  • Use as a filling for stuffed vegetables, crepes, or pasta shells.
  • Blend and use as a creamy topping or substitute for sour cream.
  • Add to pancakes, waffles, or baked goods for extra protein.

Eggs and Egg Products

  • Add chopped hard-cooked eggs to salads, vegetables, or casseroles.
  • Use eggs or egg whites in scrambled eggs, omelets, quiches, or breakfast bakes.
  • Add extra egg whites to recipes to boost protein with minimal calories.
  • Use eggs in custards, sauces, or batters when appropriate.

Cheese (Hard or Semi-Soft)

  • Melt onto sandwiches, vegetables, eggs, or casseroles.
  • Grate into soups, sauces, potatoes, rice, or pasta dishes.
  • Pair with crackers or fruit for a protein-containing snack.

Yogurt, Ice Cream, and Frozen Yogurt

  • Add yogurt to smoothies, parfaits, or cereal.
  • Use yogurt as a dip or sauce base.
  • Choose higher-protein yogurts when possible.
  • Use yogurt in place of sour cream in recipes.

Meat, Poultry, and Fish

  • Add cooked meat or fish to salads, soups, casseroles, and grain dishes.
  • Use in omelets, wraps, sandwiches, or stuffed vegetables.
  • Add finely chopped or shredded meat to soups or sauces.

Milk and Milk Alternatives

  • Use milk or fortified alternatives in beverages and cooking.
  • Add milk to soups, cereals, hot cereals, or puddings.
  • Use evaporated milk or powdered milk to increase protein in recipes.

Nuts, Seeds, and Wheat Germ

  • Sprinkle on cereal, yogurt, salads, vegetables, or fruit.
  • Add to baked goods, casseroles, or side dishes.
  • Blend into sauces, spreads, or smoothies.
  • Use as a topping for toast or oatmeal.

Nut Butters

  • Spread on toast, crackers, pancakes, or fruit.
  • Blend into smoothies or milk drinks.
  • Use as a dip for fruits or vegetables.
  • Swirl into yogurt or oatmeal for added protein.

When to Talk With Your Healthcare Provider

Always talk with your doctor, dietitian, or healthcare provider before making changes to your diet, especially if you have a medical condition or take medications. Reach out to them if you have questions, concerns, or are unsure which protein options are best for you.

Sources:

⚠️ Medical Disclaimer

The information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual needs vary based on medical history, medications, allergies, and overall health status.

Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.

This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.
This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.