Easy Ways to Add Protein

Get More Protein at Every Meal With These Delicious Substitutions.

It can be hard to get the right amount of protein every day, but with these simple tips you can give your tried-and-true favorites an added protein punch! 

  • Try a nut butter…

Add your favorite nut butter to your morning toast or afternoon apple. It’s even good with carrots! A tablespoon provides around 4 grams of protein.

Hint: A tablespoon of peanut butter is about the size of your thumb. 

  • Put an egg on it…

Make a batch of hard-boiled eggs to take with you on the go or add to any meal. Layer on avocado toast, toss ‘em on a salad or eat them alone. One large egg (yolk included) offers 6 grams of protein.

  • Give your oats a protein boost…

Make your oatmeal with ½ cup of non-fat or low-fat milk instead of water for an extra 4 grams of protein.

  • Start your morning off right…

Add an ounce of 93% lean or leaner Ground Beef and an ounce of low-fat cheese to scrambled eggs for a double dose of protein. Even better? Wrap it all up into a Breakfast Beef Burrito or try a Steak and Eggs Breakfast Taco.

Tip: One ounce of Ground Beef or shredded cheese is about the size of a golf ball.

  • Add a little crunch…

Sprinkle an ounce of almonds or other nuts to your breakfast cereal or yogurt for an extra 7 grams of protein. Looking to add an extra crunch to your lunch? Nuts make great salad toppers, too!

Tip: One ounce of almonds is about enough to cover a 3x3 sticky note.

  • No more boring salads…

Add grilled Top Sirloin or Flank Steak to any stir-fry or salad. A 3-oz serving of beef, salmon or pork provides around 21 grams of delicious, filling protein.

Need a little inspiration? Inside-Out Grilled Steak Salad pairs juicy Strip Steak with crisp butter lettuce and tangy goat cheese. Or Cumin-Rubbed Steak and Roasted Root Vegetable Salad combines Top Sirloin with roasted, caramelized beets and sweet potatoes, served on top of lightly dressed mixed greens. Yummy!

Tip: A 3-oz serving of meat/fish is about the size of an iPhone or deck of cards. 

  • Beef up your chili…

Add cooked 93% lean or leaner Ground Beef or canned beans to chilis, soups or stews. A 3-oz serving of lean Ground Beef crumbles equals about 22 grams of protein; a serving of black beans (1/2 cup) adds around 7 grams of protein to a dish.

Looking for tasty recipes? Try our Beef Chili Five Ways - it's sure to satisfy! And our Beefy Harvest Soup will be your family's new fall favorite. 

  • Quinoa – not just a funny word…

Experiment with grains like quinoa, farro or amaranth as a side dish or ingredient in any one-pot meal. A 1/2 cup serving of these grains provides an extra 4 grams of protein.

Looking for some recipe inspiration? Our Beef Filets with Ancient Grains & Kale Salad pairs savory Tenderloin Steaks with earthy farro, kale, tart cranberries and crunchy almonds. Or try Pomegranate Steaks with Quinoa - juicy Strip Steaks marinated in balsamic vinegar, pomegranate juice and herbs, served alongside a delicious quinoa salad. Is your mouth watering yet?!

  • Big protein in a tiny package…

Pack beef jerky in your gym bag for a pre- or post-workout treat. Just 1 ounce provides 15 grams of protein! 

Tip: Keep a pack in your desk drawer for a savory afternoon snack. A serving of beef jerky is about the size of an iPhone or deck of cards. 

  • Get a little nuts…

Keep a serving of nuts, seeds or trail mix close by for when hunger strikes. No need to go overboard though - a single serving (just 1 ounce) of nuts or seeds provides 6 grams of protein.

Tip: A single serving of nuts fits in the palm of your hand.

  • Cheese, please…

Pair a serving of fruit - try an apple, grapes or orange - with an ounce of cheese for an extra 8 grams of protein. 

Tip: One ounce of hard cheese is about the size of a thumb.