Protein is essential for building and repairing muscle, especially if you’re hitting the gym regularly. When you lift weights, you create tiny tears in your muscles—and protein helps repair those, making them stronger and bigger. But if you think one big steak at dinner is enough, think again.

Research from the University of Texas shows that spreading your protein intake evenly throughout the day is far more effective for muscle growth. Participants who ate about 30 grams of protein per meal had 25% greater muscle protein synthesis compared to those who ate most of their protein at dinner. Unfortunately, most people follow the latter pattern, with breakfast being particularly light on protein.

To get the most out of your workouts and keep hunger in check, it’s crucial to sneak protein into your meals from morning to night. Here are some simple, tasty ways to do just that.

1. Power up your peanut butter.
Regular peanut butter is great, but Power Butter doubles the protein. Two tablespoons give you 16 grams, compared to the usual 7.

2. Keep hard-boiled eggs ready.
Boil a batch for quick snacks or meal add-ons. Two eggs add about 12 to 14 grams of protein to your meal.

3. Use protein powders.
Whey or plant-based protein powders are convenient and effective. One scoop provides 20–25 grams, similar to a small chicken breast.

4. Swap rice for quinoa.
Half a cup of quinoa has 4 grams of protein and 3 grams of fiber—double the protein of white rice.

5. Boost your granola.
Store-bought granola is often low in protein. Add a quarter cup of almonds or peanuts for an extra 7 grams.

6. Choose better protein bars.
Keep bars like The Best Bar Ever on hand—they contain 20 grams of protein and real, whole-food ingredients.

7. Replace sour cream with Greek yogurt.
A couple of tablespoons of plain Greek yogurt offer 3–4 grams of protein, plus gut-healthy probiotics.

8. Try bean chips instead of potato chips.
These snacks can deliver 10 grams of protein per serving—more than twice what regular chips offer.

9. Make a high-protein dessert.
Mix half a cup of ricotta with half a cup of Greek yogurt and a bit of honey or berries for a sweet treat with up to 35 grams of protein.

10. Switch to legume-based pasta.
Black bean or lentil pastas contain around 25 grams of protein per serving, far more than traditional pasta.

11. Add Parmesan cheese.
Just three tablespoons of shredded Parmesan add 6 grams of protein—and tons of flavor—to any dish.

12. Toss edamame into salads.
One cup of these green soybeans adds 18 grams of protein and 8 grams of fiber.

13. Sprinkle on hemp seeds.
Add three tablespoons to your cereal or yogurt for an easy 10-gram boost.

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Getting enough protein doesn’t have to mean cooking elaborate meals or choking down chalky shakes. These simple swaps and additions can help you meet your goals—and feel full and fueled all day long.

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