How to Add More Protein to Your Diet
April 9, 2026
You probably know someone on high protein diet who raves about their energy, weight loss and overall good health. Is this for real? Yes! There are four major areas of your health that benefit from a high protein diet.
Fitness – Helps fuel your body, provides muscle recovery after movement, builds lean muscle and reduces muscle loss as we age.
Weight – Protein helps you feel fuller for longer, helps maintain digestive health and plays a role in maintaining a steady metabolism.
Beauty – Your hair, skin and nails rely on protein-based structures like collagen, keratin and elastin to stay strong and healthy.
Why Your Body LOVES Protein
Protein is a behind-the-scenes hero that shows up to keep the body strong and glowing. Amino acids are sequenced together in different combinations to perform almost every biological process, turning proteins into:
- Antibodies to support the immune system
- Enzymes to aid in energy, digestion and weight loss
- Hormones to regulate and stay balanced
Protein is a macronutrient which means we need a lot of it. Since humans can’t make or store essential proteins, we need to constantly replenish them. Low protein intake can lead to brittle hair, loss of muscle mass or tone, inflammation and skin problems.
How Much Protein Do I Need Every Day?
Protein needs aren’t one-size-fits-all! The amount that works best for you depends on your age, activity level, health goals, and life stage.
Daily Ranges for Protein Targets (UCLA Health)
- Minimum Daily Protein: About 0.8 grams per kilogram of body weight or roughly 0.36 grams per pound
- The basic level to meet your essential needs and avoid deficiency.
- Average Daily Protein Diet for Muscle Support: Many nutrition experts now suggest 1.2–1.6 grams per kilogram of body weight – that’s about 82–109 grams daily for a 150-pound person
- To help support muscle maintenance, metabolism, and overall wellness
- High Protein Diet: People who have very active lifestyles, strenuously work out, or are elderly may benefit from more protein.
Talk to your health care provider about what’s right for you.
High protein foods to LOVE
It’s easy to add these tasty, high protein foods to your day.
- Lean Animal Proteins:
- Skinless chicken
- Turkey breast
- Boneless pork chops
- Lean cuts of beef, such as top or bottom round
- Fresh seafood:
- Yellowfin tuna
- Halibut
- Tilapia
- Sockeye salmon
- Dairy:
- Cottage cheese
- Greek yogurt
- Eggs
- Whey protein
- Some cheeses
- Plant-based:
- Legumes (lentils, beans, edamame, chickpeas)
- Soy products (tofu, tempeh)
- Nuts & Seeds (hemp, chia, pumpkin, sunflower)
- Whole grains (quinoa)
- Snacks:
- Smoothies
- Protein shakes
- Protein bars
- Trail mix
- Hummus
- Hard-boiled eggs,
- Celery and peanut butter
Protein can be obtained multiple ways. Pick a variety you like and consistently add them to your daily diet. They’re essential to keeping you fit, healthy and strong.
