Top 5 Ways To Get More Protein

protein personal training

As a personal trainer, I’m often asked to give clients suggestions on how to top up their daily protein goal.

“What are good snacks that are high in protein?”

 “How can I easily add more protein into my diet without overdosing on chicken breast?”

 “Are Crave Cup-Cakes high in protein?”

Truthfully, nobody has ever asked me that last question, although I’m sure many of you wish that were the case!

Personal training protein

Below are my top 5 favourite ways to get more protein: 

For those who really struggle with getting enough protein, try tip # 4, especially right after your workout!

  1. Eggs: There’s probably not a more versatile food on this list than eggs. You can have them for breakfast, lunch, dinner, or for snacks – fried, scrambled, poached, or as an omelette….the list goes on!     

    To save time, try hard boiling a dozen eggs on Sunday night, and you’ll have some protein-rich snacks ready for the week – best served with hot sauce or salt & pepper.

    3 eggs contain around 15-20g of protein and a host of other vitamins and minerals.

  2. Greek yogurt: Another very versatile, high protein snack option. Greek yogurt can be eaten on its own, with fruit & nuts, or in a smoothie. Whether it’s non-fat or full-fat is up to you and your taste buds, but you can expect around 20 grams of protein per cup of most plain brands out there.

  3. Jerky: If you’re a fan of meat, then jerky is a very good snack option when it comes to topping up your daily protein. There are a number of brands out there nowadays offering products with no preservatives and reduced sodium Simply scanning Google tells me the average stick of beef jerky has 10-15 grams of protein per serving.

  4. Protein shakes (whey ideally): Although most daily protein should come from ‘whole food’ sources, protein supplements definitely have their place.

    Also very versatile, a scoop of protein can be added to shakes, used in baking, added to yogurt or oatmeal (yes, you read that right).

     For a quick and easy solution, add a scoop of whey protein to 250ml of cold water and shake vigorously! This is best done within 30 minutes of a workout.

     The average scoop of whey protein has between 20-25 grams of protein.

  5. Lentils: Finally, for those of you who choose not to eat meat (or eat meat, but like variety), lentils are a great vegetarian source of protein. I like to use lentils in salads, or my personal favourite – to make the incredibly tasty Indian dish, Dal. Although mostly carbohydrates, lentils will bolster your protein total by around 20 grams per cup (cooked).

So there you go, 5 very versatile, protein-filled snack options.

By simply adding a single serving of 2-3 of those suggestions each day, you could potentially add 40-60 grams of protein into your diet.

Which for many reading this article, would be close to half of your daily goal – easy!

Finally, like everything related to nutrition, try not to get overwhelmed and focus on one thing (one meal) at a time.

Embrace the process!

Click here for another article I wrote on how much protein you need for fat loss!

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Written by Jeff Muir (Lead Trainer), Vagus Fitness. You can contact Jeff at jeff@vagusfitness.com.

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