5 Easy Ways to Boost Your Protein Intake

Kim Flores • November 19, 2024

While carbohydrates are the body's preferred energy source, protein is also really important because it helps maintain and build lean muscle mass and serve as building blocks for tissues (such as your skin, hair, nails, etc), organs, and hormones.

Recommended protein per person intake can vary anywhere between 0.8 and 1.5 grams per pound of ideal body weight. We always want to ensure that your protein intake is at least as high as the quantity of protein your body requires each day. If your protein intake is too low, you may struggle to lose fat without also losing muscle. This of course is not ideal as we all know that muscle mass is the source of how efficient our metabolism is. Building more lean muscle can also be a challenge if you don’t provide your body with the building blocks it needs. So how can you make hitting that protein target easier?

Eat Protein at Each Meal

Focus on eating a good source of protein at EACH meal and snack throughout the day. Even something small, like a greek yogurt or piece of string cheese as a snack can help get that protein number up!

Increase Your Protein Portions

Increase the portions of protein you are already eating. For example, increase 3 ounces of chicken to 5 ounces of chicken. It's super easy to do and only requires a small increase in volume.

Opt for Lean Meats

Select lean meats like chicken breast, turkey breast, white fish, shrimp, tuna, and egg whites. Foods such as pork, beef, and whole eggs are also high in protein, but it's best to enjoy these foods in moderation to avoid exceeding your fat target.

Eat Protein at Each Meal

Focus on eating a good source of protein at EACH meal and snack throughout the day. Even something small, like a greek yogurt or piece of string cheese as a snack can help get that protein number up!

Increase Your Protein Portions

Increase the portions of protein you are already eating. For example, increase 3 ounces of chicken to 5 ounces of chicken. It's super easy to do and only requires a small increase in volume.

Opt for Lean Meats

Find Multiple-Macro Sources

High protein foods with carbohydrates include low fat or nonfat Greek yogurt, lentils, quinoa, protein pasta, and beans. High protein foods with fat include nuts, fish, dairy, eggs, and meats.

Use Supplementation

Protein powders, collagen supplements, shakes, and bars can be good options when you're on the go or need something quick. Some people think protein shakes are "cheating" or not as good as eating all whole food sources of protein. While it is ideal to be getting as most of your protein from whole food sources as possible, it is difficult for many people. Supplementing one or two servings with a high quality protein powder will always be a better option than under eating protein.

Find Multiple-Macro Sources

High protein foods with carbohydrates include low fat or nonfat Greek yogurt, lentils, quinoa, protein pasta, and beans. High protein foods with fat include nuts, fish, dairy, eggs, and meats.

Use Supplementation

Find Multiple-Macro Sources

High protein foods with carbohydrates include low fat or nonfat Greek yogurt, lentils, quinoa, protein pasta, and beans. High protein foods with fat include nuts, fish, dairy, eggs, and meats.

Use Supplementation

< Older Post Newer Post >

photo of chia seeds in water, yellow background

Chia Seed “Internal Shower”: A Primary Care Provider Weighs In

By Monica McKitterick • April 23, 2025

A viral Instagram video recently sparked concern after Dr. Sermed Mezher demonstrated how a simple scoop of dry chia seeds—once swallowed and chased with water—swelled in the esophagus and caused a dangerous blockage . It’s not the first time a wellness trend has outpaced the science behind it. Chia seed water, praised on TikTok for its so-called “internal shower” effects, has quickly gone from smoothie staple to internet sensation. But behind the aesthetic glass jars and lemon slices lies a very real question: is this actually good for your digestive health, or are we ignoring the risks? Monica McKitterick, FNP-C, founder and CEO of Impact Family Wellness , shares her take on the trending “internal shower” craze, the biology, and what patients need to know before jumping on the chia water bandwagon.

medical provider smiling, looking at a patient

9 Tips to Prepare for Your Well-Woman Exam (And Other Considerations)

By Monica McKitterick • March 5, 2025

A well-woman exam includes a health history review, physical exam, breast and pelvic checks, and screenings like Pap smears and STIs. Start in adolescence or when sexually active. Prepare by noting symptoms, listing medications, and avoiding intercourse before the exam. Some providers also screen for IPV.