I Eat 120g of Protein Every Day–These are My Sneaky Protein Hacks

"I’ve cracked the code to low-effort sneaky protein"

Protein is undoubtedly a powerhouse when it comes to nutrition. If you're aiming to feel satisfied, energized, and resilient, prioritizing protein is key (and your hair, skin, and nails will certainly thank you!). While the Academy of Nutrition and Dietetics suggests a baseline of 0.35 grams per pound of body weight for general health, if you're focused on muscle growth, lead an active lifestyle, or simply want more satiety after meals, you may need to aim higher (just like me!).

Recently, it's become apparent, even on TikTok, that many people aren't meeting their protein needs (who knew two eggs for breakfast weren't cutting it?). If you're searching for ways to boost your protein intake or wondering how to surpass the 100-gram mark daily, rest assured, nutrition doesn't have to be overly complicated. Personally, if it feels complicated, count me out. Through my experiences, including a stint as a vegetarian and years of experimentation, I've uncovered the secret to effortless high-protein meals—what I affectionately refer to as "sneaky protein."

Sneaky protein operates on the principle of "add, don't subtract" in nutrition. It involves enhancing meals you already enjoy by substituting in higher protein options. You'd be amazed at how seamlessly you can increase your protein intake without altering your favorite dishes. Keep reading for seven tried-and-true hacks I incorporate daily to effortlessly reach my goal of at least 120 grams of protein.

The Gameplan: Your High Protein Strategy

I may not have been a Girl Scout, but I've certainly embraced the wisdom of planning ahead (as my grandpa always emphasized). So, before we dive into the hacks, let's lay down a strategy. When aiming for a protein target, the key is to spread it out throughout the day. I've learned that aiming for meals with 30-40 grams of protein ensures I consistently meet my goal without feeling like I'm forcing it. Add in 1-2 high-protein snacks, and you're well on your way. If aiming for 30-40 grams seems daunting, I understand—and I've got your back. Whether your goal is 60 grams or 150 grams a day, these are the tips I rely on to help you reach it.

7 Hacks to Add Sneaky Protein

1. Protein shakes are the new coffee creamer

I can't seem to finish a whole bottle of creamer before it goes bad. Then one day, I glanced at the protein shake in my fridge, and voila! Inspiration struck, and a new habit was born. Now, I eagerly anticipate my frothy protein coffee every morning before bed. Not only does it taste delicious and reduce waste, but it also boosts my protein intake. Plus, I've noticed I no longer experience the jittery feeling I used to get from sweeter creamers. It's a win-win situation. And if hot coffee isn't your preference, nothing beats a DIY iced latte with a splash of protein shake.

2. Add egg whites where they don’t belong

Let's consider this idea. Egg whites are fantastic for protein, but they lack flavor on their own. While I enjoy incorporating them into scrambled eggs, I find it even more exciting to sneak them into less conventional breakfast dishes. Carton egg whites are pasteurized, so they're safe to consume without cooking. Experiment with substituting liquids in various meals with egg whites. For example, I frequently swap them into overnight oats, mixing them with yogurt instead of milk. This trick also works wonders in smoothies or for whipping up high-protein French toast.

3. Carbs can be protein too

When building a balanced meal, I love to simplify by starting with a carb, protein, and fat source. But carbs aren’t created equal, and some pack more of a powerful protein punch than others. If you love a bagel sandwich, opt for an everything bagel from Dave’s Killer Bread, which boasts a hefty 13 grams of protein. If you’re a pancake enthusiast, grab a Kodiak cake mix or one of the million other protein options on the market. Next time you’re grocery shopping, opt for a higher protein tortilla, grab that extra hearty bread, or try out a protein pasta. Or even a simple swap like replacing your white rice with quinoa can add some additional grams. It’s amazing how much protein you can pack into a meal you already love by replacing it with different options.

4. DIY sauces with Greek yogurt and cottage cheese

If protein is king, Greek yogurt is the queen because there is nothing that girl can’t do. One way I love to use it is in DIY sauces. Grab a ranch packet from the store and mix her up, add hot sauce for a buffalo moment, or go sweeter with some mustard and honey. The options are endless, and you can make some delicious (and truly heinous) concoctions. Not to name-drop all the trendsetters here, but cottage cheese also works wonders as the base for a DIY sauce or dressing. If texture is an issue, don’t stress—toss that bad boy in a blender with seasonings of your choice, and you’ve got a delicious tangy, cheesy dipping sauce. 

5. Add bacon (or vegan bacon) to it

Of course, adding a second protein source to meals is going to help you hit that protein goal. But sometimes, it just feels weird to have two different protein sources. But bacon, though? It goes with everything. Add a slice to your sandwich, crumble it up on a salad, or snack on the side. I love turkey bacon personally (it started when I read Charlotte’s Web as a kid, and I never looked back), but some vegetarian options pack a good kick of protein as well. 

6. Make your toppings work for you

Let's rethink protein's role in our meals. While it's undeniably important, let's not overlook the power of toppings to enhance both the protein content and the overall flavor and texture of our dishes. What's more, incorporating these toppings can elevate the visual appeal of your meal—because let's be honest, presentation matters. Whether you're whipping up pasta, avocado toast, a salad, or an egg bake, consider adding these protein-rich toppings for an extra boost:

1. Nutritional Yeast: Just 2 tablespoons pack around 8 grams of protein. Sprinkle it over sauces or pasta, or use it as a parmesan alternative on veggies.
2. Hemp Seeds: A mere tablespoon provides an additional 3 grams of protein. Sprinkle them over salads, bowls, or yogurt for a subtle protein boost.
3. Nut Butters: While not a primary source of protein, a serving of most nut butters adds a charming 5 to 10 grams of protein. Whether you're drizzling it over oatmeal or chia pudding or incorporating it into a dressing, nut butter adds both flavor and protein to your dish.

7. CHEESE

Apologies to my non-dairy queens, but we must talk about cheese. Not only does cheese make everything taste better, but it’s a fantastic way to top off the protein content in any meal. Parmesan (10 grams per ounce), Swiss (7.7 grams per ounce), or Feta (4 grams per ounce) make delicious additions to omelets, salads, sandwiches, or bowls. Also, we can’t talk about cheese without talking about the controversial sibling: cottage cheese. It’s not for everyone, but before you write it off completely, try blending it to get rid of the curds. Then add it to eggs, make it into pasta sauce, or use it as the base of a dip.