How to increase the protein in your daily diet

Did you know that you can improve your metabolism, lower your blood pressure, build strong bones, and reduce your appetite - just by increasing the amount of protein in your diet?

If you want to enjoy the benefits of a protein boost, knowing how much protein you need for your specific body is a good place to begin. Finding out the RDI (Recommended Daily Intake) of protein for your body weight and lifestyle is an important key to ensuring you are consuming the required amount of protein each day.

An average sedentary man would need to consume around 56 grams of protein per day, whereas the average sedentary woman would need to consume 46 grams per day. Of course, those numbers are much higher for someone who exercises regularly, performs strength training and/or body building, or is an endurance athlete. You can consult with your personal trainer or nutritionist to know the RDI of protein for your personal needs.

For a general recommendation about how much protein you should consume, check out our convenient guide to get started today. Getting enough protein in your diet is important for your health, it will increase muscle mass, and it can help with weight loss as well.

What Are the Best Ways to Eat More Protein?

Consuming enough protein on a daily basis is not as difficult as one might think. Here are three easy ways to eat more protein.


Boost protein’s benefits to your body by paying attention to the quality of protein that you are consuming. Bratwurst, bologna, and other processed meats are high in protein - but they’re also linked to cancer and heart disease.

Get the most out of protein by choosing sources that are organic and non-GMO, including isolate protein powder. Read labels so that you know where your food is coming from, and slip high-quality protein into your meals and snacks whenever possible:

  • Protein shakes and smoothies are fast and convenient.
  • Add grilled chicken or fish to restaurant salads.
  • Boost your coffee with a scoop of unflavored Farm to Muscle organic whey or egg white protein to add 20 grams of protein.
  • Snack on canned fish for extra protein and omega-3s.
  • Top your oatmeal, cottage cheese, and salads with roasted nuts.
  • Choose leaner, smaller cuts of top-quality meat.
  • Enjoy Greek yogurt topped with fruits and nuts.
  • Replace breakfast cereal with eggs.

Farm to Muscle offers 3 flavors to choose from, chocolate, vanilla or unflavored – so the possibilities really are endless and only limited by your imagination.


Several studies have shown that eating the recommended amount of protein during each meal (20-30 grams) promotes fullness and preserves muscle mass. Therefore, getting enough protein during each meal is as important as getting the RDI.

Eating protein-rich foods each meal is easy when you know healthy options. Here is a basic list of foods that are high in protein:

  • Eggs – the egg whites are almost pure protein!
  • Greek Yogurt
  • Cottage Cheese
  • Lean Beef
  • Chicken Breast
  • Turkey Breast
  • Fish and Shrimp
  • Garbanzo Beans (aka Chickpeas)
  • Peas
  • Brussels Sprouts
  • Broccoli
  • Pistachios
  • Lentils
  • Hemp Seeds
  • Chia Seeds

Prepping meals in advance and cooking extra portions of lean high-protein foods for the week is an easy step in meal prep to ensure the right amount of protein with every meal. Nuts and beans really are magical fruit. Sometimes people forget about how wonderfully nutritious beans and nuts are, and how rich in protein they are. Adding beans or nuts to salads, beans to soups, or as a side dish by itself is a delicious and excellent source of protein. Eating the proteins first during each meal promotes fullness and weight loss, while helping to increase muscle mass.


 Almonds are an amazing protein-rich snack that is also high in magnesium and fiber. Just 1 cup of almonds have around 20 grams of protein. So, keep a cup full of almonds in little Ziplock baggies close by for easy access throughout the day.  Cheese is surprisingly an all-around healthy snack that is high in protein and some studies suggest it may also improve heart health. Just 1 ounce of cheddar cheese has 7 grams of protein. Jerky is a delicious low-fat, high-protein snack. Homemade no-bake protein bars are a healthier alternative to the ever popular store-bought, sugary, preservative-filled, handy on-the-go snack. Some experts have suggested that consuming protein immediately after workouts will help maximize muscle growth, while others suggest that consuming protein every 3-to-4 hours throughout the day will maximize muscle growth and repair.

Prioritize Your Protein Intake for Greater Health

Bottomline, the most important thing is to make sure you are meeting your RDI of protein. Making shakes or smoothies with 100% organic, non-GMO isolate protein powders such as Farm to Muscle whey or egg-white protein powder, including protein-rich foods and eating those first every meal, as well as consuming snacks high in protein throughout the day and immediately following workouts are three of the simplest ways to increase your protein intake.