Easy ways to boost your protein intake

And why you might want to.️

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In a Nutshell Getting enough protein per day is essential for overall health. For most healthy adults, the recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram (0.36 grams per pound) of body weight per day. This amount is considered the minimum needed to prevent deficiency and support basic body functions. Some people may benefit from higher protein intakes, including those trying to lose weight, build muscle, maintain muscle as they age, or support recovery from intense physical activity. Are you meeting your daily needs? If not, let’s fix that! Keep reading to find tips to help you hit your protein goals.   • News to know: Avoiding 3 risk factors in midlife may add 13 dementia-free years   • Recipe to enjoy: Stuffed sweet potatoes with black beans, corn, and avocado crema   • Tips to live well: Natural ways to improve your memory   • Condition spotlight: Breast cancer support groups Eat well, Morgan Mandriota Newsletter Editor, Healthline   Written by Morgan Mandriota August 14, 2026 • 3 min read

what’s got us buzzing How to get more protein each day ☀️ Swap your breakfast staples: Many breakfast foods are low in protein, like toast, bagels, and cereal. A 1-cup (240 g) serving of cooked oatmeal provides 5 g of protein on its own. Cooking in cow’s milk or soy milk instead of water and mixing in peanut butter and chia seeds can help boost the overall count. On the other hand, 3 large eggs provide around 19 g of protein, along with other important nutrients. 🥨 Choose protein-packed snacks: Instead of grabbing a bag of chips or pretzels at snack time, opt for options with more protein, like lean jerky, canned fish, a cup of Greek yogurt, or a handful of almonds. 🫘 Include high protein foods: Some researchers recommend consuming 30 to 40 g of protein at each meal. Rather than focusing on removing ingredients, try adding more! Some high protein foods include chicken breast, cottage cheese, pumpkin seeds, and edamame. 🥩 Pick specific cuts of meat: Selecting leaner cuts can help boost your meal’s protein content. As a result, your meal may even end up being lower in calories. For example, a 3-ounce T-bone steak offers 20.6 g of protein and 250 calories, compared with 26.2 g of protein and 150 calories in a sirloin steak. (Here are vegan and vegetarian sources of protein.) Choose wisely! 🍚 Enjoy more whole grains: Whole grains are rich in fiber, vitamins, minerals, and antioxidants. They can also help ramp up your protein intake. A 1-cup (185 g) serving of cooked quinoa contains around 8 g of protein. This is more than refined grains like white rice, which contains just 4 g of protein per cooked cup (158 g). Other examples of protein-rich whole grains include buckwheat, wild rice, millet, and farro. 💪 Use protein powders: Even with these changes, you may still need to supplement with protein powder to meet your daily goal. Adding just 1 scoop (28 g) of whey powder into a shake or smoothie can provide about 17 g of protein. Check out our list of the best protein powders picked by dietitians. MORE TIPS Psst: This is Day 7 of Healthline’s new “Gut Check” Protein Balance Challenge. More on the program below!       HEALTHLINE RESOURCE A new protein-packed program       Join Our 7-Day “Gut Check” Protein Balance Challenge If you liked today’s main story, then you’ll love our new week-long Protein Balance series! Follow along to discover simple ways to increase your daily protein intake, improve your gut health, and more. GET STARTED           health stories you need What we’re reading next ⚠️ 6 long-term complications of uncontrolled ulcerative colitis. To lower your risk, follow the treatment plan your healthcare team has prescribed. 🪷 Breathing exercises for anxiety relief. One writer shares her experience trying a new meditation routine for one month. 🥑 These digestive health habits could make weight loss easier. Registered dietitian Amy Richter offers sustainable, science-backed strategies. 🌱 Best CBD gummies for pain. Tested, approved, and reviewed by our team.           Until next time, Take care of yourself, and we’ll see you again soon!     This edition was powered by BBQ chicken wings.   View in browser Did a friend send you this email? Subscribe here. To see all newsletters, click here. Privacy    |    Unsubscribe or Manage Preferences We may feature your messages to our inbox within our content. Please do not provide any personal identifiable information. Replies may be edited for length and clarity. For more, see our Privacy Policy. Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional. Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. © 2026 RVO Health 1101 Red Ventures Drive Fort Mill, SC 29707     If you believe this has been sent to you in error, please safely unsubscribe.