9 Tips to Increase Protein in Your Diet: Think Outside the Shake.

Fuel your muscles with adequate protein intake.

Most Americans get more than enough protein – and eating too much protein isn’t a good thing. But for those of us who hit the gym frequently and maintain high levels of muscle mass, it’s not always easy to get your daily requirement. I, for example, need about 140 grams of protein a day. That’s a tall order!

The easiest way to meet your protein requirement is with a high-quality protein supplement or shake. Unfortunately, they usually taste terrible – and so you may find yourself wanting to think outside the “shake.”

  1. Eat Greek yogurt. Greek yogurt has half the calories and twice the protein of traditional yogurt, thus making it a great choice.
  2. Add protein powder to other foods. If you add a scoop or two of protein powder to other foods – like oatmeal, muffins or pancakes – you’ll get the protein you need but without the nasty taste. Just make sure you use a protein flavor (like vanilla) that works with the food’s flavor.
  3. Stock up on cottage cheese. Love it or hate it, cottage cheese is another rich source of protein. In fact, 1 cup contains a whopping 28 grams. Mix in some fruit and sprinkle some almonds on top, and you are good to go!
  4. Consume lean meats. Chicken, turkey and other lean meats are a great way to get more protein. Not a carnivore? Try these 5 vegan protein tips.
  5. Start you day with eggs. As eggs are high in dietary cholesterol, they haven’t received nearly the amount of love that they deserve. There is a difference between dietary and blood cholesterol, and most people can enjoy eggs without seeing blood cholesterol spikes. If you’re concerned, opt for egg whites – but know that much of the egg’s 6.5 grams of protein are contained in the yolk.
  6. Protein-ify your salad. There are a ton of great ways to up the protein content of any salad. I love sprinkling sunflower seeds or nuts on my salads. Chickpeas are also a good source of protein. Or, top the salad with a hard-boiled egg or chicken.
  7. Snack on nuts and nut butters. Two tablespoons of peanut butter have 8 grams of protein; one fourth cup of unsalted peanuts has 7 grams. Find ways to incorporate nuts into your snacks (i.e., peanut butter and bananas, trail mix, etc.).
  8. Eat fish. Fish can be an extremely healthy addition to your diet – and many of us don’t eat enough. Just six ounces of tuna has 40 (yes, 40!) grams of protein. Bake it, broil it, grill it – or consume it raw (if it’s Sushi-grade).
  9. Get more plant-based protein sources. Though many people don’t realize it, plants and veggies can be a great source or protein. Beans, barley, brown rice, broccoli, artichoke, onions, potatoes, spinach, etc., are all good choices.

In other words, while protein supplements are easy, quick and effective, there are plenty of ways to think outside the shake and increase your protein intake. If you have any other tips, feel free to share them in the comments below!

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. hmmm… my boyfriend may enjoy this article

  2. All much better than nasty, diarrhea-inducing shakes. Don’t waste money.

    • If you are getting Diarrhea from protein shakes, you might need to see a doctor. Whey Protein supplements are for people who physically cannot eat the 200g a day that they might need to grow. They are not meal replacements.

  3. christopher says:

    im following these guidelines-i feel like a champ.

  4. Why would you be taking 140 grams of protein a day?

    • He said in the article, he is maintaining a large amount of muscle mass. True most people done need that much. But most people don’t look like Davey!

  5. Bill Suits says:

    Davey should talk about how not all protein powders are the same and so many have so much sugar and junk in them. I swear by Yellow Pea Protein and once you get past the taste it is an easy way to get protein into your diet at 28 g per scoop and no carbs!

  6. Wendy b says:

    Thank yOu for sharing such great ideas to incorporate more protein into my diet especially when I am training. This gave solid clear descriptive advice. Hope you can expand and include some recipies that would help those of us who may need a push or a nudge into creative cooking with protein 🙂

  7. Thought this was an awesome article and only realised at the end that it was on Davey Wavey’s website. How did I not expect that. Trying to up my protein intake. I’m a top trapped in a twinks body! Haha!

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