Quick favor: Know someone who’s on a health kick too? Forward this along—good vibes (and protein hacks) are meant to be shared.
Alright, let’s talk protein—not in a boring, “eat more chicken” way, but in a fun, effortless way that actually works. You already know protein is the MVP of muscle growth and maintenance, metabolism, and satiety. But are you hitting your optimal intake?
Ok, here’s the math:
Dr. Don Layman, a leading expert in protein metabolism, emphasizes that most adults aren’t consuming nearly enough high-quality protein to support optimal health. He recommends aiming for 1.2–2.0 grams of protein per kilogram of body weight—far more than the outdated RDA suggests. He said, “Adults need to know that their minimum daily protein needs are at least 100 grams per day which is approximately double the minimum RDA generally discussed and that the first meal of the day needs to be protein rich.” Check out his podcast with Dr. Gabrielle Lyon here. For those who want to avoid the metric system, Dr. Gabrielle Lyon says you should eat your bodyweight (in pounds) in grams of protein per day.
Eating more protein shouldn't feel like a chore. Here are some smart, easy, and delicious ways to sneak more into your day:
1. Supercharge Your Baked Goods
Love muffins, pancakes, or brownies? Add a scoop of protein powder to the mix to help keep blood sugar steady while packing in extra protein for a muscle-building boost—it’s a total game changer. Whey, casein, or plant-based protein powders work well in baked goods without compromising taste. Make these addictive High Protein Oleato Blueberry Muffins.
2. Power Up Your Coffee
Why not start the day with a protein boost? Blend collagen peptides or a scoop of whey into your morning coffee. Collagen is an easy, tasteless way to make your daily brew a muscle-supporting ritual. Another Kosterina team favorite is 2 iced espresso shots over almond milk blended with protein powder for a morning protein coffee that tastes like a milkshake.
3. Beans: The OG Plant-Based Powerhouse
Add lentils or chickpeas to everything—soups, salads, tacos. Even pasta. They’re packed with fiber and plant protein. Pro tip: roasted chickpeas = your new favorite snack.
4. Bone Broth > Basic Broth
Bone broth isn’t just trendy—it’s packed with collagen and amino acids that support gut health, skin, and joints. Use it in soups, stews, or sip it straight for a warming and nourishing, protein-rich snack.
5. Go for High-Protein Dairy and Embrace Cottage Cheese
Greek yogurt, parmigiano-reggiano, and part skim ricotta cheese are all packed with protein while being versatile and delicious. And let’s not forget cottage cheese—an underrated protein powerhouse. It’s packed with casein protein, which digests slowly to keep you fuller longer. Enjoy it with fruit, blend it into smoothies, or whip up some homemade cottage cheese ice cream. You can even use it as a creamy topping for toast. Check out this delish recipe for cottage cheese toast with Kosterina EVOO drizzle.
6. Upgrade Your Snacks
Ditch the processed junk and opt for protein-rich snacks like hard-boiled eggs, nuts, jerky, or protein bars with clean ingredients. A couple of our favorite clean bars, loaded with protein, are the Stars and Honey bar and VK Energy’s Lemon & Pistachio bar.
7. Pasta & Rice, But Better
Swap out regular pasta for lentil or chickpea pasta, and trade white rice for quinoa (about 8 grams per cup!). These simple swaps keep meals satisfying while giving you a protein boost.
8. Eggs: Not Just for Breakfast
Eggs are nature’s multivitamin, and they belong in more than just breakfast. Add a fried egg on top of grain bowls, toss hard-boiled eggs into salads, or mix them into stir-fries for an extra protein hit. Better yet, whip up these egg and cottage cheese egg bites for a supercharged hit of protein—easy, peasy.
9. Meat & Fish as Toppers
Even if you're not eating a steak every night, you can sprinkle shredded chicken, ground beef, salmon, or canned tuna onto salads, grain bowls, or even avocado toast for an instant protein upgrade. We are huge fans of the convenient tuna in spicy olive oil from Fishwife, with 15–20 grams per serving.
10. Make Your Smoothie Game Strong
Smoothies aren’t just for fruit. Blend Greek yogurt, protein powder, nut butter, chia seeds, basil seeds, and even cottage cheese into your shakes for a protein-packed meal on the go.
Make Protein Work For You
The key? Small, easy tweaks add up fast. You don’t have to overhaul your life to hit your protein goals. Just get creative and be consistent. Small hacks = big results.
Prioritizing protein isn’t just about building muscle; it’s about longevity and quality of life. So, which of these hacks are you trying first?
Want more science-backed hacks like these? Sign up for our weekly wellness newsletter and get smarter (and stronger) with every email. And don’t forget to check our Kosterina Kitchen Library for more easy and delicious protein-packed recipes here.
Peace, Love, & EVOO,
Katina and The Kosterina Team
