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How to Eat More Protein for Optimal Health

by Mara Welty January 25, 2024 7 min read

 How to Eat More Protein for Optimal Health

A high-protein diet plays a critical role in your overall health. Supplying your body with the essential amino acids helps to facilitate muscle growth, boost metabolism, support heart health and manage your weight. 

That said, it may be difficult to consistently achieve your daily protein intake goals. If that sounds familiar, you’re in luck — we’re highlighting our favorite tips and tricks and exploring how to eat more protein throughout the day to support your fitness and wellness goals.

#1 Prioritize Protein-Rich Foods

The best way to increase your protein intake is to include protein-rich whole foods in every meal. These foods support the body in a variety of ways, primarily promoting;

  • Muscle growth and development
  • Tissue repair
  • Fluid balance
  • Immune responses
  • Hormone regulation

It’s generally recommended to eat 0.8 grams of protein per kilogram of body weight daily. However, if you’re active or strength-training, it’s advised to almost double your daily protein intake to avoid muscle loss and support muscle repair and recovery after a demanding workout. 

When crafting your meals, you’ll want to include:

  • Beans, peas and lentils
  • Nuts and seeds
  • Eggs
  • Lean meat sources, like chicken and turkey
  • Fish, like salmon and tuna
  • Dairy products, like milk and yogurt
  • Soy products, like tofu

If you’re finding it difficult to add extra protein sources to your diet, you can replace whole foods with a highly nutritious whey protein powder, like the INVIGOR8 All-in-One Superfood Shake. Look for a protein powder that contains a generous helping of protein, as well as additional vitamins, minerals and nutrients to support a well-balanced diet. 

#2 Consume Whey Protein

Whey protein is one of two proteins found in milk. During the cheese-making process, whey is separated from its counterpart, casein. The byproduct is a milky, white liquid that, interestingly enough, is considered a complete protein. This means that it contains all nine essential amino acids your body requires through dietary intake. 

While casein is most beneficial for long-term muscle-building, whey protein provides an immediate helping of amino acids to muscles and tissues in the body. This is primarily because it’s very bioavailable and easily digestible by the body, thanks to its low lactose content.

That said, people who are lactose-intolerant may still experience some difficulty metabolizing whey protein. 

The easiest way to consume whey protein is through whey protein powders, which you can easily and conveniently mix into a liquid of your choice, whether that’s water or a protein-rich soy milk. 

#3 Swap Carbs For Whole Grains

In the United States, it’s fairly common to start the day with a generous helping of carbohydrates, or sugar. Maybe you’re eating a few syrup-drizzled pancakes with a helping of strawberries, pouring a bowl of Frosted Flakes or hustling out the door with a toasted piece of white bread slathered in butter. 

That said, eating a large amount of carbohydrates in the morning isn’t the best option when looking after your health. Consuming carbs can raise your blood sugar levels, triggering the body to store more fat. Carbohydrates also don’t do much to support fullness throughout the day, as they’re quickly digested and emptied from the stomach.

Alternatively, high-protein whole grains can help to increase satiety and feelings of fullness, as well as muscle health, bone health, healthy blood sugar levels and healthy digestion to maintain high energy levels throughout the day. Such options include:

  • Quinoa – Whether quinoa is a grain or a seed is up for debate, but what isn’t are its health benefits. One cup of quinoa contains 8 grams of protein. It’s not uncommon to find quinoa in oatmeal, breakfast cereals, granola and whole grain breads. It’s also packed with folate, magnesium, zinc and iron, which help to support cellular function and energy levels. 
  • Khorasan wheat – Also called kamut, this large grain has a rich, nutty flavor, and it’s fantastic to bake with. Add kamut to your pancake mix or blend the grain to craft a thick and filling porridge. In one cup, there are 9.8 grams of protein. 
  • Wild rice – Like quinoa, wild rice isn’t exactly what it says it is. It’s actually not rice at all but a type of grass. No matter, it contains 6.5 grams of protein per cup. It’s a fantastic addition to soups, porridge, breakfast burritos and sunny side up eggs. 
  • Amaranth – When cooked, amaranth becomes soft and squishy like oatmeal or porridge, making it a wonderful and savory morning treat. One cup contains nine grams of protein. It’s also rich in an amino acid called lysine, which helps the body absorb calcium and form collagen, an essential component in the bones, skin, tendons and cartilage. 
  • Sorghum – In every cup of sorghum there are 20 grams of protein, which is comparable to a serving of protein powder. It’s a gluten-free alternative that also supplies the body with essential micronutrients like magnesium, iron, B vitamin, potassium and fiber. 
  • Teff – In every cup of teff there are 10 grams of protein as well as calcium, vitamin B6, zinc, iron, magnesium and fiber. When cooked, it’s very similar to cream of wheat and can make a wonderful morning breakfast when paired with honey and fruit. 
  • Farro – Containing 12 grams of protein per cup, farro can accompany many morning, afternoon and dinner time dishes. 

#4 Meal Prep With High-Protein Foods

Meal prepping is a powerful strategy to not only save time but also to ensure that you're meeting your daily protein requirement consistently. By planning and preparing your meals in advance, you can focus on healthy eating by incorporating a variety of protein-rich foods into your diet, making it easier to achieve your health, fitness and weight loss goals. If you’re looking to better understand how to use protein powder for weight loss specifically, you can take a look at our guide where we dive into all the details.

Here are a few tips and tricks:

  • Set protein goals – Before you start meal prepping, determine your daily protein goals based on factors such as your body weight, activity level and health objectives. This will guide your meal planning and ingredient choices.
  • Create your shopping list – Based on your meal plan, create a detailed shopping list to avoid impulse purchases and stay focused on your protein requirement. This will also save time (and money) during grocery shopping.
  • Choose protein-rich foods – Choose a variety of protein sources to keep your meals interesting and nutritionally diverse. Include options like lean meat, poultry, fish, eggs, dairy, legumes, tofu, tempeh and even a whey protein shake or two for complete and healthy eating.
  • Craft your meals – Outline your meals for the week, considering breakfast, lunch, dinner and snacks. Ensure that each meal includes a significant protein source along with a balance of carbohydrates and healthy fats.
  • Cook in batches – Designate a specific time during the week for batch cooking. Prepare larger quantities of proteins, such as grilled chicken, roasted turkey or a pot of beans, that can be used in multiple meals.
  • Prioritize variety – To reduce the risk of growing tired of your high-protein meals, employ various cooking methods to add variety to your proteins. Grilling, baking, sauteing and slow cooking can yield different textures and flavors, keeping your taste buds engaged. Also, feel free to incorporate a variety of spices, sauces and garnishes to differ the flavor profile from meal to meal.
  • Control your portions – After cooking, portion your proteins into individual servings. This not only helps with portion control but also makes it convenient to grab a pre-portioned protein source when assembling your meals. When separating each of your meals, it may be beneficial to pre-portion a protein shake as well to supplement your healthy morning routine and breakfast or assist in muscle recovery after a workout.
  • Prepare protein-rich snacks – To stay on track with your protein goals, include protein-rich snacks in your meal prep, such as Greek yogurt, cheese, hard-boiled eggs or hummus with cut vegetables. These snacks can help you to avoid reaching for a bag of salty chips or sugary cookies in between meals. 

For more tips, you can explore our other guide on how to increase protein intake in order to help reach your fitness goals

#5 Don’t Underestimate the Power of Peanut Butter

Peanut butters — and other nut butters, too — are high-protein foods that you can slather on just about anything. They’re nutty, creamy and can help you feel full throughout the day. They’re also quick, convenient and beneficial snacks when on-the-go, helping to:

  • Decrease appetite
  • Increase fat burning
  • Maintain healthy blood sugar levels

To easily incorporate peanut butter into your daily diet, consider:

  • Blending it into a whey protein shake for a creamy consistency
  • Mixing it into a bowl of oatmeal
  • Spreading it between two slices of whole grain bread
  • Adding it to an Asian-inspired noodle dish or salad dressing
  • Crafting homemade peanut butter energy bites
  • Eating it with a serving of fruits or vegetables

Increase Your Protein Intake With INVIGOR8

Prioritizing high-protein foods throughout the day can help support and manage weight loss and muscle mass goals. If you’re looking to incorporate protein into your diet without the inconvenience of cooking, consider the INVIGOR8 Superfoods Powder

Our protein powder ingredients include 20 grams of whey protein and a variety of nutrients, including prebiotics, probiotics and green veggies, in addition to nutrient complexes made to aid digestion, cognitive function and immune function. For individuals dedicated to their overall health and weight control, our weight loss kit offers a systematic approach to achieving your fitness goals, while also promoting balanced nutrition.

Does it get any easier than that?

We don’t think so. 


  1. Sources:
  2. Harvard Health Publishing. High-protein foods: The best protein sources to include in a healthy diet
  3. Eating Well. 6 High-Protein Grains to Add to Your Pantry, According to a Dietitian
  4. Healthline. 15 Easy Ways to Increase Your Protein Intake 

About the Author

 Mara Welty
Mara Welty

Mara Welty is a copywriter who specializes in health, wellness and CBD topics. With a background in journalism, she aims to deliver engaging, research-based content that builds trust and engages readers through informative storytelling.

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