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It’s no secret that protein is an essential in your diet for satisfying hunger, fueling your body, and building strength. Whether you’re trying to hit specific protein goals for building muscle or simply trying to stay fuller, longer, adding more protein to your diet and daily routine doesn’t need to be time-consuming or complicated. By keeping a few protein-packed staples on your grocery list, in your fridge, and with you on the go, you’ll always have something nutritious on hand. Ready to reach your daily protein intake goals with minimal effort?

Here’s what we’ll cover in this blog:

• • How many grams of protein you need each day
  • What makes protein different from carbs
  • Processed vs. whole foods and their benefits
  • Food list to increase protein intake
  • Quick, balanced meal examples

How much protein is needed each day?

If you’re thinking about how to get more protein, know that optimal protein levels will vary slightly from person to person. If you’re looking for a precise metric to help you get started with this, the Evolt body scanner is our recommended tool. The personal health and biometric data from Evolt, such as scale weight and lean muscle mass, can point to how many grams of protein are needed per day based on your body composition.

If you’re in a maintenance or muscle-building phase, you can also multiply your current weight in pounds x .7 and 1. Then, take the average of these numbers for your starting metric. For example, a 200-pound person would use 200 x .7 = 140 and 200 x 1 = 200. The average of 140 and 200 is 170 grams of protein per day. If you’re seeking to lose a substantial amount of fat or weight, you can use your ideal body weight to calculate your target protein amount.

Related: More Muscle, Less Fat: A Body Recomposition Guide

How to add more protein to your diet: Smart meal and snack hacks

One of the simplest ways to increase protein intake is by consuming a higher amount of your go-to protein targets during meals. For example, if you’re often eating 4 ounces of meat or consuming two eggs at breakfast, increase to 6 ounces of meat and four eggs total at breakfast. You can also add extra egg whites to two eggs to keep fat content the same. Increasing the proteins you’re already eating can help you reach your target protein intake.

Between meals, eating “mini versions” of your main meals can satisfy your hunger without leaving you uncomfortably full. For example, if you love wraps, have half of a wrap as a snack. If you’re looking for extra convenience, items like Greek yogurt, protein bars, protein shakes, jerky, and hard-boiled eggs can be easy to consume on the go.