Add 30g of Protein to Your Daily Intake Without Shakes or Bars, Shared by a Dietitan
By now, we all know how important it is to consume enough protein each day. It's become such a hot topic that protein has found its way into everything, from coffee to pretzels and even ice cream. Protein plays a major role in maintaining lean muscle mass as we age, which becomes increasingly important considering men can begin losing roughly one percent of muscle mass per year starting around age 40.
If you're looking to increase your protein intake, you're making a smart move for maintaining strength, mobility, and overall metabolic health. But if protein shakes and bars aren't your thing, hitting your daily goals may feel tougher than it sounds. Luckily, choking down such protein-dense items isn't a requirement.
"If you want to add an extra 30 grams of protein to your day, add an extra ounce or two of protein to each meal," says Theresa Link, RD, of Virta Health. "For example, slightly increase your protein portion at lunch or dinner. An extra ounce of meat or tofu is the size of two dice."
Adding an ounce of cheese to eggs or a salad can provide roughly 10 extra grams of protein. Snacks can also do a lot of the heavy protein lifting, helping you stay fuller between meals. Cottage cheese with fruit, a cheese stick, jerky, nuts, peanut butter with apple slices, a hard-boiled egg, or Greek yogurt with berries are all solid options.
"It comes down to small, consistent additions throughout your day," Link explains. "Slightly increasing portion sizes at meals or pairing protein-rich foods together can make a big difference."
In many cases, people are actually closer to meeting their daily protein needs than they realize. The minimum recommended intake is 0.8 grams of protein per kilogram of body weight, which works out to around 60 to 70 grams per day for many men. The higher end of that target is 1.5 grams per kilogram of body weight. Even then, spreading protein evenly across meals makes it manageable to consistently hit.
This story was originally published by Men's Journal on May 12, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published May 12, 2026 at 2:06 PM.