5 Delicious and Versatile Ingredients to Increase Protein in Your Diet

So, here’s the business:

protein is incredible.

If you are human and you are reading this then you have room for a little bit more of it in your diet.

Unlike carbs or fat protein is essential in any kind of diet plan you may be on. It is especially important for working out as it immediately aids in the repair of your muscle tissue. You know that awesome feeling the morning after a great workout when you sit up to get out of bed and you’re like “OMG OWWW” because your muscles are so sore? Love that. Muscle fibers actually tear (ew) when working out and that’s why you feel that way. Protein, however, is key to rebuilding those muscles and making them even stronger than before.

If you’re low carbin’ it then protein is important because it helps prevent your body from losing actual muscle mass instead of fat. Nobody wants to do that.

Protein is also a great filler and consuming it at every meal curbs hunger for longer amounts of time.

Are you guys sold yet?

I eat a crap ton of protein.

Here are 5 ingredients I have found to have an abundance of protein without a ton of other junk. They’re all very versatile and I can actually incorporate each one of them into every meal of the day.

Lean Ground Turkey


This is truly my favorite ingredient ever. I will cook up a pound or two of turkey for breakfast and we will eat it all day. I buy 99% lean ground turkey because I try to save fat content for useful things like ranch dressing and butter. I eat it with egg whites in the morning. I eat it inside of tortillas or with lettuce for lunch. It is very kid friendly for dinner because I use it basically like beef and cook it with pasta, bell peppers, fajita seasoning, nachos and even pizza. The opportunities are endless. The best part is that 99% lean turkey has a whopping 28 grams of protein per serving.

Protein Powder


Protein powder is the quickest and easiest way to get a hefty dose. There are so many protein powders on the market that it’s a little overwhelming. I start with what is on sale and then compare the carbohydrate/sugar content. A lot of powders have high sugar so beware. I’m typically lazy and drink mine in a Blender Bottle with cold water. Sometimes I get fancy and blend it with ice, leftover coffee and maybe a banana. You can do a lot of things with protein powder or you can do nothing at all. It’s also almost always on sale at Target, Amazon or your local grocery store. I don’t stick to a specific brand because, well, budget. Most recently I’ve been drinking Orgain Organic because it was on sale at Target and it’s pretty tasty. Protein powders can have anywhere from 20 to 60 grams of protein per serving. Wowza!

Greek Yogurt


Truthfully, this one took me awhile. I still cannot eat it by itself from a bowl but the protein content is so good that I’ve created ways to deliciously utilize it. Greek yogurt is a great substitute for sour cream. Adding a dollop to chilli, soups, tacos and eggs is super easy and beneficial. I will also mix it up with salsa, peanut butter powder and fruit puree. My kids eat greek yogurt like it’s going out of style–MOM WIN.  Once again, I buy 0% because I use my fat macro-nutrients sparingly but that is all personal preference. The brand that I buy, Fage, has 23 grams of protein per serving. It’s in the organic dairy/yogurt section of Kroger and in the general dairy aisle of H-E-B.



I know, this one is obvz. I have to admit I’ve never actually eaten chicken for breakfast unless it was battered, fried and served with waffles, whoops! But one of my favorite things to do is cook a few pounds of chicken breast in the crockpot just to store for the week. You can food prep with it, chop it up for salads, put it in pastas, etc. It’s a really great staple to have sitting in your fridge. Plus, what toddler doesn’t like chicken? 4 ounces of chicken breast has 22 grams of protein. 

Chike Protein Coffee


Always save the best for last.

YA’LL. When I first found out about Chike  I felt like it was created for me. Coffee + protein???? My two favorites things ever!!???! It’s really good and I could sit and smell it all day long. Is that weird?  I have not tried the mocha flavor but the plain iced coffee one is legit. Also, it’s sold at H-E-B and they frequently have a $5 store coupon for it. It makes a wicked pre-workout snack because it gives you some amazing energy but beware because it may keep you up half of the night. I try not to drink any after 1 pm. It is totally delicious with just cold water in a Blender Bottle as well and has 20 grams of protein per serving. 






  1. Erin Dunn

    May 10, 2017 at 4:43 pm

    Great post!! Thanks Kimberly! I stocked up on Greek yogurt at Costco after reading this post. Adding a few scoops to my lunch helped me feel full and stay full longer.

    1. kimberly.kahanek@yahoo.com

      May 11, 2017 at 8:13 pm

      Oooo so glad you found it helpful. 🙂

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