“Recipe” for a High-Protein Day

Written By Angela Andrews, MD

Serves: You

Prep Time: Minimal

Cook Time: Just your daily routine

Difficulty: Easier than you think

Ingredients

  • 1 dose of intentional planning (decide your protein goal: ~20–30 g per meal for most adults)

  • 3 main meals (breakfast, lunch, dinner)

  • 2–3 protein-rich snacks (optional, but delicious)

  • A mix of animal and/or plant proteins

  • Hydration (because protein works best with water!)

Pantry Staples to Keep on Hand

  • Eggs, Greek yogurt, cottage cheese

  • Chicken, turkey, salmon, or lean beef

  • Lentils, chickpeas, black beans

  • Quinoa, edamame, tofu, tempeh

  • Nuts, seeds, nut butter

  • Protein powder (whey, pea, hemp, etc.)

Directions

Step 1: Start Your Morning Strong

  • Scramble 2–3 eggs or top your oatmeal with a scoop of protein powder.

  • Greek yogurt parfait with fruit and seeds makes a quick “grab-and-go.”

🎯 Goal: 20–25 g protein by 10 a.m.

Step 2: Power-Up Lunch

  • Add a palm-sized serving of chicken, fish, or beans to salads and grain bowls.

  • Swap bread for a high-protein wrap or add hummus + turkey to a veggie wrap.

🎯 Goal: 25–30 g protein by 1 p.m.

Step 3: Snack Like It Counts

  • Choose cheese sticks, jerky, edamame, or roasted chickpeas instead of chips.

  • Blend a smoothie with protein powder, spinach, and almond butter.

🎯 Goal: 10–20 g protein in the afternoon.

Step 4: End with Dinner Gains

  • Anchor your plate with a fist-sized portion of protein: salmon, turkey burger, tofu stir-fry.

  • Pair with colorful veggies and a whole grain to keep energy steady.

🎯 Goal: 25–35 g protein by 7 p.m.

Step 5: Optional Evening Sprinkle

  • Craving dessert? Try protein pudding, cottage cheese with berries, or protein hot cocoa.

🎯 Goal: Hit your total protein target for the day.

Pro Tips

  • Think in grams per meal, not per day (e.g 25 grams per major meal 10-15 per snack). Spreading protein helps muscle repair, energy, and satiety.

  • Pair plant proteins. Rice + beans or hummus + whole wheat pita = complete protein.

  • Double up on convenience. Keep ready-to-eat protein (boiled eggs, tuna packets, pre-cooked chicken) stocked.

Serving Suggestion

Enjoy your protein-packed day with a side of better energy, improved focus, stronger muscles, and fewer cravings.

✨ Chef’s Note (a.k.a. Doctor’s Note): Protein isn’t just for bodybuilders. It’s the foundation for hormones, enzymes, and healing. Most people feel fuller and more energized when they bring it forward into every meal.

Angela Andrews, MD
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