Protein is an essential macronutrient that is required for the growth, repair, and maintenance of tissues in the body. It is also important for the production of hormones, enzymes, and antibodies. However, not everyone gets enough protein in their diet.

Here are 30 easy ways to increase your protein intake:.

1. Eat More Meat

Meat is a great source of protein. Beef, pork, chicken, and turkey are all high in protein. Aim for lean cuts of meat to reduce your intake of saturated fat and calories.

2. Try Seafood

Seafood is a low-fat source of high-quality protein. Fish, shrimp, and shellfish are all good choices.

3. Include Eggs in Your Diet

Eggs are a great source of protein, and the yolk provides additional nutrients, such as choline. Try adding boiled eggs to your salad or eating them as a snack.

4. Add Greek Yogurt

Greek yogurt is a good source of protein, and it’s also high in calcium. Try adding it to smoothies or using it as a substitute for sour cream.

5. Use Cottage Cheese

Cottage cheese is a good source of protein and is very versatile. You can use it in dips, salads, or even as a substitute for ricotta cheese in lasagna.

6. Include Nuts and Seeds

Nuts and seeds are a good source of protein and healthy fats. Almonds, pistachios, pumpkin seeds, and sunflower seeds are all good choices.

7. Try Legumes

Legumes, such as beans, lentils, and chickpeas, are a good source of plant-based protein. Try adding them to soups, salads, or as a substitute for meat in tacos or burritos.

8. Include Tofu

Tofu is a good source of protein, and it’s also a good substitute for meat in many recipes. Try adding it to stir-fries, soups, or salads.

9. Opt for Protein Bars and Shakes

Protein bars and shakes are convenient options for increasing your protein intake. Look for options with at least 20 grams of protein per serving.

10. Choose Protein-Fortified Foods

Many foods, such as cereal, bread, and pasta, are available in protein-fortified versions. These foods can be an easy way to increase your protein intake.

11. Include Cheese in Your Diet

Cheese is a good source of protein and calcium. However, it’s also high in fat, so opt for lower-fat varieties and use it in moderation.

12. Try Protein Pancakes

Protein pancakes can be an easy and tasty way to increase your protein intake. Look for recipes that use protein powder or cottage cheese.

13. Add Protein Powder to Your Smoothies

Protein powder can be a convenient way to increase your protein intake. Add a scoop to your smoothies for an added protein boost.

14. Snack on Jerky

Jerky is a good source of protein and can be a convenient snack option. Look for varieties that are low in sodium and sugar.

15. Choose Protein-Rich Snacks

Snacks, such as roasted chickpeas, hard-boiled eggs, and cheese sticks, can be an easy way to increase your protein intake throughout the day.

16. Include Protein in Your Salad

Adding protein to your salad can make it more filling and satisfying. Try adding grilled chicken, boiled eggs, or tuna to your next salad.

17. Choose Protein-Rich Side Dishes

Side dishes, such as edamame, baked beans, and roasted Brussels sprouts, can be an easy way to increase your protein intake.

18. Include Protein in Your Breakfast

Many breakfast foods, such as oatmeal, smoothies, and omelets, can be an easy way to increase your protein intake. Look for recipes that include eggs or Greek yogurt.

19. Try Protein-Packed Pizza

Opt for a protein-packed pizza by adding chicken, sausage, or even tofu to your favorite pizza recipe.

20. Incorporate Protein into Your Grains

Quinoa and other grains can be an easy way to add protein to your diet. Try adding chickpeas or diced chicken to your next grain dish.

21. Include Protein in Your Soup

Adding lean meat or legumes to your soup can help boost the protein content. Try adding cannellini beans to your minestrone or chicken to your vegetable soup.

22. Try Protein Snack Bites

Protein snack bites, made with oats, nut butter, and protein powder, can be a convenient and tasty way to increase your protein intake on the go.

23. Add Protein to Your Stir-Fry

Stir-fries are a great way to include protein in your diet. Try adding tofu, shrimp, or chicken to your next stir-fry.

24. Include Meat in Your Sandwich

Adding lean meat, such as turkey or chicken breast, to your sandwich can increase the protein content. Opt for whole-grain bread and load up on veggies for added nutrition.

25. Try Protein-Packed Pasta

Adding meat or legumes to your pasta dish can help boost the protein content. Try adding chicken to your spaghetti or chickpeas to your mac and cheese.

26. Incorporate Protein into Your Tacos

Meat or beans can be easily added to tacos for a protein boost. Opt for whole-grain tortillas and load up on veggies for added nutrition.

27. Include Protein in Your Casseroles

Lean meats, such as chicken or turkey, can be added to casseroles for a protein boost. Try adding chicken to your broccoli casserole or lentils to your shepherd’s pie.