It’s not exactly a secret that protein is kind of a big deal: It’s literally the building block for your body, since it contains chains of amino acids that support everything from your muscles and immune system to your skin and hair.
What folks might not realize, though, is that you can’t simply pound down one protein-rich meal and call it a day. Spacing it out is going to be the better choice, Nicole Addison, RD, of Nourished by Nic, tells SELF. There are a couple reasons for this: For one, protein breaks down slower than some other nutrients, so eating some at every meal will make sure you aren’t leaving the table hungry. Going this route also encourages more stable blood sugar, which contributes greatly to sustaining energy levels all day long.
Experts generally recommend 15 to 20 grams per meal, but let’s be real—for some (looking at you, breakfast) that can be difficult to achieve. So we’ve compiled a whole list of ways to work toward eating just a little bit more throughout the day, so you don’t have to depend on one dish (hello, dinner) to get you to your total.
1. Use some creative tricks to beef up your oatmeal.
Eating enough protein at breakfast is especially important because it sets your body up for better blood sugar regulation throughout the day, Rhyan Geiger, RDN, a Phoenix-based registered dietitian and founder of Phoenix Vegan Dietitian, tells SELF. But lots of morning staples actually fall short on the nutrient—and oatmeal in particular tends to be a little lacking. Fortunately, it’s easy to boost the protein in a bowl of oats, because the grain’s neutral flavor makes it amenable to all kinds of ingredients.
You could whisk in an egg white or two while cooking to give a fluffy, meringue-like texture and a few extra grams of the oh so important macronutrient. Or you could simply cook it with milk instead of water; if you use a cup of it, that’s eight extra grams right there. Even using a can of beans with the breakfast classic won’t greatly alter the classic taste you already know and love, but will make sure it satisfies you until lunch. Both white beans and chickpeas have neutral flavors that meld well with oats, and mashing them up beforehand will make their texture almost completely unnoticeable.
2. Take avocado toast to the next level.
Yes, it’s quick and easy to make, but if you eat it alone, it doesn’t deliver quite enough protein to keep the rumbles at bay, Geiger says. That’s why, when she’s mashing everything up, she likes to add other protein-rich ingredients to guarantee her needs are met. Some of her favorites include edamame, white beans, and green peas, all of which are shelf-stable or freezer-friendly and can easily boost avocado toast’s protein count by at least a few extra grams.
To add a tangy, rich taste to the smooth avocado, you can also throw a scoop of cottage cheese in with it when you’re mixing it all up, Addison says. If you add just half a cup, that’s 11 grams more of protein—plus some more creaminess to boot.
3. Add a dollop of yogurt to your scrambled eggs.
Eggs on their own have a decent amount of protein—roughly six grams in each—but you might not quite get the satisfaction you need from only eating one or two, Cara Harbstreet, MS, RD, of Street Smart Nutrition, tells SELF. A quick fix for scrambled eggs? Add a few spoonfuls of yogurt while you whisk for one or two more grams of protein. That might not seem like a lot, but lots of little additions will tally up in a big way at the end of the day. Bonus: The extra ingredient will also make the curds fluffier and more flavorful.
4. Keep protein-rich seeds on hand.
Seeds are such a practical source of protein: They’re small and easy to store, shelf stable, and don’t add a huge burst of flavor, so you can pretty much put them on anything, Addison says. Not to mention, they’re also rich in fiber and healthy fats, two other nutrients that contribute to satiety. In particular, she’s a big fan of hemp seeds because they contain a little more than three grams of protein per one tablespoon, and they’ll give an irresistible crunch to anything from breakfast cereal to pasta. Pumpkin, chia, and sunflower seeds all also deliver the goods and taste great on tons of things like soups, salads, and more.
5. Put an egg on it.
And by “it,” we mean pretty much anything! Throwing a quick fried or hard-boiled egg—that’s six grams of protein—on top of a salad, soup, rice bowl pasta, or pretty much anything else you can think of will tip the scale with little to no extra effort, Harbstreet says. You can buy the premade hard-boiled ones in the store, meal-prep a whole batch so you can grab and go, or fry up your own in just two to three minutes or so.
6. Try a different drink.
One of the easiest ways to add more protein to your diet is to rethink what you drink, says Harbstreet. Of course there’s nothing wrong with water, but swapping H2O for a cup of a dairy-based beverage like milk or kefir, or even fortified nut milks, will give you between eight and nine extra grams of the stuff in one fell swoop.