Do you struggle to eat enough protein? Here’s 5 simple ways to get more in your diet to support your fitness and physique efforts!

A protein rich diet is one of the cornerstones of building the physique, fitness, and health that you want.

Protein is essential for…

• building muscle

• feeling full and satisfied

• supporting our calorie deficit efforts

When you’re training hard and active daily, we recommend eating 1g per pound of bodyweight per day.

So a 200lb guy would eat 200g of protein.

From our experience with the 100s of guys in our programs at builtXyou, this sounds easy at first.

“I can easily eat 200g of chicken breast per day” they say…but a 200g chicken breast only contains 64g of protein.

The rest is made up of other macronutrients such as carbohydrates, fat, and fiber, in addition to water.

All of a sudden, eating 600g of chicken breast seems a little tougher to achieve (you don’t only have to eat chicken for protein obviously).

So here are 5 simple ways you can increase protein in your diet to support the physique, fitness, and health you are working for.

1. Check the labels and aisles for protein enriched options

Check alternative options of the things you already eat. Pasta, oats, breads, pancake mixes, and milks all have protein fortified options readily available in most supermarkets these days. These are higher in protein and often fiber too so they’ll keep you fuller for longer. Win Win. 

2. Eat more of the protein you are already eating

Rather than trying to find new protein options to add to meals, you can just increase the amount of the protein you are already eating.

This helps keep meals simple and voluminous. The builtXyou Meal Plan for example, teaches guys to batch cook 2-3 high protein options 2-3 days per week so that they can easily pull from these stores to build satisfying and efficient meals around. Chicken breast, ground turkey, and hard boiled eggs are common favorites (you can download the exact meal plan for free as part of the Lean Body Blueprint HERE).

3. Batch cooking your proteins

If you don’t have some prepped protein to pull from when making meals, or know what you like when ordering out, then you can easily end up with low/no protein meals.

We teach guys to batch cook 2-3 of the proteins they know they like and include a fist sized portion in every meal. 

This is a skill and takes practice. If you only cook one option, you might find it unappealing after the 5th meal or hard to integrate. Start where you are comfortable and add options over days and weeks.

The most common macro friendly options guys use in builtXyou are chicken, greek yogurt, turkey, eggs, and shrimp to name a handful.

4. Use “utility” proteins

We use the phrase “utility foods” at builtXyou to describe easy to prep, macro friendly, and versatile foods.

These include greek yogurt which can be added to oatmeal, eaten as a snack, or replace sour cream for veggie dips. 

Eggs as additions to meals such as stir fry, hard boiled as portable snacks, and entire meals as omelets and bakes.

5. Make snacks high protein and no cook options

Many protein-rich foods are easy to take along and quick to eat. Jerky, cheese sticks, yogurt, nuts, roasted chickpeas, edamame, and hard-boiled eggs are all easy to carry and commonly found in gas stops, train stations, and airports across the country.

PRO TIP; My go to road snacks are Core Power 42g protein shake, Archer turkey jerky, and Oh Snap! pickle pouch!

Are you a busy guy that is ready to transform his body and health?

We know how hard it can be to balance effective nutrition with regular workouts and a busy demanding career and home life. 

At builtXyou, we help busy guys take action on the highest impact areas in their health and fitness, building them a clear and simple plan to follow so they can achieve the physique and fitness they want and health and confidence they need.

If you’re ready to join the 100s of men who have used our system to transform their body and health then we’d love to have you apply for 1 of the 3 limited spots this month below.