How to hit your protein target without trying too hard

Most people do not need a new diet to eat more protein. They need a few defaults that do the work for them.

1. Fix breakfast first

Breakfast is where most people come up short. Toast and coffee might add up to 5 g of protein. Swap in one of these and you are at 20 to 30 g before 9 a.m.:

• A cup of plain Greek yogurt with berries and a spoon of hemp seeds
• Two or three eggs with a slice of whole-grain toast
• A tofu scramble with vegetables

2. Lead every plate with protein

When you build a meal, pick the protein first: chicken, fish, beans, tofu, eggs or cottage cheese. Then add vegetables and carbs around it. A palm-sized portion of meat or fish, or a cup of beans or lentils, is a good starting point.

3. Make snacks count

Snacks are an easy place to add 10 to 15 g. Good options include cottage cheese, a hard-boiled egg or two, edamame, a stick of jerky, or a glass of milk or soy milk.

4. Keep a protein shelf

Stock a few foods that need no cooking: canned tuna or salmon, Greek yogurt, cooked lentils, pre-cooked chicken, and roasted chickpeas. When you are hungry and short on time, the easy choice becomes the high-protein one.

5. Use a shake when it helps

Protein powder is not required, but it is a convenient way to add 20 to 25 g when time or appetite is short. Compare options by cost per 20 g of protein and look for third-party testing.

How much at each meal?

Research on muscle building suggests aiming for a solid serving of protein at each of three or four meals rather than saving it all for dinner. For many people, that means about 25 to 40 g per meal.