I’ve been on a mission to incorporate more protein into my daily diet. We know protein is especially important for women—our energy, strength, and even hormone health depend on it as we get older. But as a true carb-loving girlie, I’ve had to get creative.Meal prep sounds great in theory, but it never lasts for me in the long term. I’m all about quick, easy recipes. I need grab-and-go ideas that don’t require much thought. If you’re like me and want simple, realistic ways to boost your protein without spending hours in the kitchen, here are my favorite tips and go-tos.
Easy High-Protein Breakfasts for Busy Moms
Breakfast tends to be one of the most challenging meals for me to get enough protein from. I’d happily eat cereal every morning (and often do), but I know it’s essential to start the day off strong and nourish my body and brain with what they need to get going. Here are some of my favorite high-protein breakfasts:
*Overnight Oats with Protein Shake
-½ cup old-fashioned oats
-½ cup Fairlife Core Power Elite Vanilla shake
-Drizzle of honey
-Dash of salt
-Berries or fruit of your choice
Mix all ingredients together, and store in an airtight container in the refrigerator overnight. I typically make a couple of jars at once.
*Blended Coffee Drink
-½ bottle Fairlife Core Power Elite Vanilla shake
-1 tsp Nescafé Gold espresso powder
-ice
Add a spoonful of vanilla Greek yogurt for even more protein.
*Greek Yogurt Parfait
-1 cup Ratio vanilla Greek yogurt (25 g of protein)
-Kodiak protein-packed granola
-Fresh or frozen berries or fruit of your choice
Quick grab-and-go breakfasts:
-Kodiak dark chocolate frozen waffles—the dark chocolate flavor is my favorite. I also enjoy the chocolate chip when I want to mix it up a bit. Spread a little almond butter on them for some extra protein.
-Kodiak muffin power cups
-Protein bars
Quick High-Protein Lunches
As a teacher, I have a short lunch break. I need quick meals that I can throw together in no time and still keep me full. Rotisserie chicken or pre-cooked chicken is a staple for my quick lunches. I know it may sound blah and obvious, but there are so many things you can do to mix it up.
*Rice bowls: You can do all different types of rice bowls—Mexican, Asian, Greek, you name it. I love the 90-second rice pouches or Trader Joe’s frozen rice, and you can mix up the flavors with different kinds of rice. For Mexican bowls, my go-to is cilantro-lime, jasmine rice for Asian, and rice pilaf for Greek bowls. Then add your toppings. Plain Greek yogurt is a great choice for adding some creaminess and extra protein.
*Protein pasta – The thin spaghetti cooks very quickly. Then I add in rotisserie chicken and seasonings/cheese, or make a quick carbonara with bacon.
*Chicken salad – I prefer a fruity chicken salad, so I just do chicken, mayo (or Greek yogurt for more protein), celery, grapes, and salt and pepper. If you need an even quicker fix, pick up pre-made chicken salad for the week. My go-to is the Fancy Nancy from Chicken Salad Chick.
High-Protein Snack Staples
-Edamame – I get the frozen bags that steam in the microwave and add sea salt. Roasted edamame is also a good grab & go snack.
-Roasted chickpeas
-Nuts
-Trail mix
-String cheese
-Meat sticks (we like Chomps)
-Boiled egg (I know this one is obvious and gets a little old, but mix it up with some different deviled egg recipes or seasoning).
-Apple or celery with nut butter
-Protein smoothies
–Energy bites – This one requires a little prep, but it’s so easy with no cooking required. This recipe was a go-to when I was breastfeeding (I leave out the Brewer’s yeast now) and has become a family favorite.
Including the Kiddos on the Protein Journey
I’m also focusing on helping my kids build healthy eating habits and increase their protein intake. Instead of labeling foods as “good” or “bad,” we talk about fueling our bodies and brains with what they need.
I keep a list of easy protein options on our fridge. When we’re hungry, I want us to focus on eating something our body needs first. If we’re still hungry after, we can grab something else. I find that when I do this, I’m less likely to overindulge on the carbs and raid the pantry. And the same holds true for my kiddos.
These simple swaps and hacks have really helped me up my protein intake. I hope they’ll be helpful for you as well. And don’t forget to indulge in those delicious carbs too. I am enjoying a piece of chocolate cake from Cake Bake as I write this post. It’s all about balance, friends!
