Seven ways to add protein to your diet (Read to the end for sneaky, bonus protein tips!)

1. Try higher protein milk (Many of these are lactose free): Costco Kirkland (Lactose free), Darigold Fit (LF), Organic Valley, Fairlife (LF), also check your favorite plant-based milks for high protein versions

2. Put beans, nuts, and seeds in your salad

3. Eat protein as a snack, like peanut butter with apple, a handful of almonds, a cup of cottage cheese, or a boiled egg.

4. Eat a deck of cards sized portion of meat at each meal. A good bang for your buck protein is chicken breast, which has a lot of protein for less calories than red meat. Prep meat so you always have it on hand.

5. Swap out cereal for eggs or Greek yogurt (twice as much protein as regular yogurt)

6. Drink a protein shake (powdered versions come in vegan styles as well as Whey)

7. Add beans and/or legumes to chilis, sauces, soups, and hamburger or other patties. You can add them easily to many foods and they pack around 15 g of protein per cup.

Bonus: Make your carbs higher protein sources: Kodiak pancake mix, higher protein bread (like Dave’s Killer bread), higher protein tortillas (mission protein), Quinoa instead of rice or pasta

Bonus Bonus: Swap out your sour cream in dips, sauces, or recipes for Greek yogurt or blended up cottage cheese, and you’ll get five times more protein!

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Here’s a basic protein powder shake recipe:

• 8 oz (225 g) of milk or unsweetened almond milk

• 1 scoop (28 g) of whey powder or non-dairy protein powder like soy or pea

• 1 cup (150 g) of fresh berries stevia or another healthy sweetener, if desired

• 1/2 cup (70 g) of crushed ice

Combine all ingredients in a blender and process until smooth. To boost the protein content even further, add unsweetened nut butter, flaxseeds, or chia seeds.