Protein continues to be in the spotlight. Yet, even as people strive to eat more of this essential nutrient, many still miss the mark. It’s common for some populations to eat too little protein, and many people eat a limited variety or only prioritize protein later in the day.
Healthcare professionals can help patients optimize protein intake through tailored guidance that considers individual preferences, lifestyle factors and health goals.
This article provides five practical strategies to help people meet daily protein needs.
Start the day with protein at breakfast
The 2025-2030 Dietary Guidelines for Americans (DGAs) recommend prioritizing protein foods at every meal—something that Atkins has promoted for decades. (1) Data from the National Health and Nutrition Examination Survey (NHANES) shows there is room for improvement at breakfast. Adults consume 42% of daily protein at dinner and 31% at lunch, yet only 16% at breakfast. (2)
Closing this gap may help support wellness goals. Research shows eating more protein at breakfast promotes satiety, weight management and overall diet quality. (3,4,5) Particularly for middle-aged and older adults, a high-protein breakfast can help with muscle mass maintenance. (6)
When creating meal plans or making recommendations, healthcare professionals can emphasize high quality protein foods at breakfast. While it’s essential to tailor recommendations and consider personal preferences, common choices include:
- Eggs
- Dairy foods like milk, yogurt and cottage cheese
- Meats like ground turkey
- Nut butters (while these do contain protein, they have a relatively high protein to calorie ratio)
- Protein powders for smoothies
- Protein bars and shakes for people who eat breakfast on-the-go
Include protein with snacks
Snacking can be a helpful strategy to fill nutrient gaps and curb hunger between meals. To reap these benefits, it’s important to choose nutrient-dense foods, including high-protein foods. Eating high-protein snacks has been shown to increase satiety and help manage appetite compared with consuming no snacks, high sugar snacks or high-fat snacks. (7, 8, 9)
Data from the International Food Information Council (IFIC) shows that 70% of Americans report snacking at least once a day and 40% snack multiple times per day. Six in ten Americans are even replacing traditional meals with snacks or small meals. (10)
For patients who already snack, healthcare professionals can help guide towards nutrient-dense, high-protein choices. This is particularly important if a snack is replacing a traditional meal. For patients who do not snack, consider if adding a high-protein snack may help with appetite management or contribute to other health goals.
Some common higher protein foods that are convenient for on-the-go snacks include:
- Hard-boiled eggs
- Single-serve yogurt or cottage cheese cups
- Ready to drink protein shakes
- Protein bars
- Jerky
- Tuna pouches
- Roasted edamame
Eat a variety of high-quality protein foods
For most people, including both animal- and plant-based sources of protein helps ensure nutrient adequacy and an overall balanced dietary pattern. (11) The 2025-2030 DGA recommends choosing high-quality, nutrient dense and protein-dense foods. (1)
Many high-quality protein foods offer important vitamins and minerals that can help close nutrient intake gaps. For example, animal-source proteins provide meaningful amounts of calcium, vitamin D, vitamin B12, iron and zinc. (12, 13) Plant-source proteins contribute meaningful amounts of fiber, a key nutrient that 95% of Americans fall short on. (14) Eating a mix of both provides a variety of nutrients.
Animal-based proteins are generally considered complete proteins, meaning they provide all nine essential amino acids the body cannot make on its own. These amino acids play essential roles in supporting muscle growth, repair and maintenance, as well as other body functions.
Conversely, most plant-source proteins do not offer all nine essential amino acids. This is why they are often described as incomplete proteins. Eating a variety of protein foods is especially important for those who follow a vegetarian or vegan eating pattern. Healthcare professionals should remind this population that eating a combination of plant-source proteins across the day helps provide the full range of essential amino acids the body needs.
High-quality protein sources include:
- Eggs
- Dairy foods like milk, yogurt and cottage cheese
- Poultry and lean red meat
- Soy foods like edamame and tofu
- High-quality protein shakes and bars
Choose protein-fortified foods
Protein-fortified foods can help a range of populations meet their protein needs, including active individuals, older adults and those managing chronic diseases.
Lifestyle demands such as time and convenience drive modern food choices. Consumer research shows ease of preparation is an impactful purchase driver. (10) Protein-fortified foods that are convenient – such as being easy-to-prepare or shelf stable – can help bridge the gap between nutrition needs and real-world contexts.
Diets inclusive of protein-fortified foods have been shown to support:
- Higher weight loss among adults with obesity and metabolic syndrome (15, 16, 17)
- Improved diabetes markers by helping control blood sugar levels among adults with prediabetes (18, 19)
- Key micronutrient intake for individuals after bariatric surgery (20)
- Muscle mass maintenance among older adults with limited appetites or difficulty chewing/swallowing (21)
- Muscle recovery and synthesis post-exercise in active populations (22)
High-protein, low-carbohydrate options to fit into everyday lifestyles include:
- Shakes
- Bars
- Yogurts
Personalize protein recommendations
Each person’s protein needs and lifestyles are unique. Protein recommendations should consider both individual goals and real-world contexts like convenience, time and budget constraints.
Healthcare professionals can help patients identify protein-rich foods and eating patterns that align with their preferences and daily routines. Whether that means adding protein at breakfast, choosing higher-protein snacks, incorporating a wider variety of protein foods or using convenient protein-fortified options, personalized guidance can make protein intake more practical and sustainable.
For more inspiration on incorporating protein-rich food choices, explore our resources: