19. How to Add More Protein to Your Meals

Getting enough protein doesn't have to mean complicated meal plans or extreme dieting. In this episode, Emily and AJ break down practical, everyday ways to boost protein at every meal without unintentionally pushing carbs or fats too high. From simple breakfast upgrades like egg whites and Greek yogurt to easy lunch and dinner options like pre-cooked meats, protein pasta, and creative ways to use cottage cheese or protein powder, they share realistic strategies for hitting protein goals, even during busy weeks when cooking feels impossible.

What You'll Walk Away With:

• Start meals with protein: Build each meal around lean protein like egg whites, chicken, shrimp, deli meats, or Greek yogurt.
• Prep protein ahead of time: Batch-cook lean meats so you can quickly assemble salads, bowls, wraps, or sandwiches during the week.
• Make simple protein swaps: Use protein pasta, add egg whites to pancakes or smoothies, or blend cottage cheese or Greek yogurt into sauces.
• Layer smaller protein sources: Foods like edamame, broccoli, and beans can add meaningful protein when combined in meals.
• Lean on convenient options: Rotisserie chicken, canned tuna, and pre-cooked eggs make hitting protein goals easier on busy weeks.

"If you're just asking for general sources of protein, like fairly lean sources that people tend to eat at breakfast time, smoked salmon is another good one. A little bit fattier but not bad and also pretty good fats."- AJ

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

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Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.