Intentionally eating more protein has become one of the most popular diet changes in the past couple of years. In 2023, searches for the phrase “high protein” were the highest they had been in five years, with a 32% increase from 2022. Whether you’re an omnivore or choose to eat a plant-based diet, eating enough protein can help you feel full and satisfied after eating, build muscle mass and strength, lose or manage your weight, and improve overall health.
Research shows that high-protein diets are more than just a fad. A 2020 review in the Journal of Obesity and Metabolic Syndrome found clinical evidence that high-protein diets (eating more protein than the dietary guidelines recommend) promote weight loss and reduce the rate of regaining weight in studies that span up to 12 months.
Not only does protein help you feel fuller, leading to less overall intake, but it also increases your resting metabolic rate up to 20% more than carbohydrates and 27% more than fats. Plus, you can easily eat more protein without giving up or restricting your favorite foods—a feature I love to see as a registered dietitian.
If you’re unsure how to add more protein to your diet, we’ve compiled a list of 25 simple ways to boost protein and other important nutrients at each meal. Keep reading for helpful ways to eat more protein at every meal, then check out How To Get 150 Grams of Protein Per Day, According to a Dietitian.
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