Protein is the one thing most people are short on, and it's the fastest way to steady your energy. It blunts the blood sugar spike, keeps you full for hours instead of minutes, and protects the muscle you need to stay strong. When patients tell me they crash at 3 p.m. or they're starving an hour after eating, the problem is almost always that breakfast and lunch had no real protein in them.
Aim for 25 to 35 grams at each meal, and don't let a snack be only carbs. Use this page so you never have to think about it. Pick a few that fit your week, keep them on hand, and you'll stop reaching for whatever is closest.
No Cooking Required
Open it and eat it
Grab-and-Go, Cold
Hard-boiled eggs with avocado or olives
Cottage cheese or plain Greek yogurt with chia seeds or ground flax
Deli turkey or chicken breast rolled around cucumber or pickle slices
Tuna or salmon in a pouch with a few seed crackers
Hummus with snap peas or bell pepper strips plus turkey jerky
Sliced boiled egg or turkey with cherry tomatoes and a drizzle of olive oil
Pantry-Friendly, No Fridge Needed
Single-serve nut butter packet with a high-fiber wrap or an apple
Grass-fed beef or turkey jerky
Protein bar with 10g or more protein and minimal sugar
Roasted edamame or crunchy chickpeas
Chia or flax packets to stir into almond milk or yogurt
Protein shake made with water or shelf-stable nut milk
Mixed nuts, one small handful, paired with jerky or a boiled egg to balance the fat with protein
Worth Five Minutes
Real meals and something sweet
Mini Meals with Staying Power
Scrambled eggs with greens and a slice of avocado toast
Rotisserie chicken pieces with roasted sweet potatoes
Canned sardines or salmon with leftover roasted vegetables
Cooked quinoa with black beans, greens, and a tahini drizzle
Chicken or tuna salad made with avocado or plain yogurt instead of mayo
When You Want Something Sweet
Cottage cheese with cinnamon and a few berries
Protein smoothie: protein powder, nut butter, greens, and chia or psyllium
Yogurt mixed with protein powder and topped with ground flax
High-protein pancakes or muffins made with almond flour and eggs, prepped ahead
A sweet craving after dinner is usually a protein-light day catching up with you. Have one of these instead of talking yourself out of it.
Start at Breakfast
Get 30 grams in before you do anything else. Breakfast is the meal most people skip protein at, and it sets up the cravings and the crash for the rest of the day.
Never a Naked Carb
Carbs eaten alone spike your blood sugar the hardest. If you're having fruit, crackers, or a muffin, put protein or fat with it every time.
Prep Once a Week
Boil a dozen eggs, cook a batch of chicken, portion yogurt and nuts into containers. Fifteen minutes on Sunday is what makes this list actually happen.
Protein Sources to Stock
Part 2 of 2: What to Buy | Remedy Wellness
This is your grocery list. You don't need all of it. Pick two or three from each column that you'll actually eat, and keep them in the house so the easy choice is also the right one.
Animal-Based & Dairy
The highest protein per bite
Meat, Fish & Eggs
Hard-boiled eggs, pre-cooked or batch prepped
Rotisserie chicken, shredded or sliced
Sliced turkey or chicken breast, low sodium and nitrate-free if possible
Tuna or salmon packets, no draining needed
Smoked salmon or lox, pre-sliced and ready to eat
Canned sardines in olive oil or water
Pre-cooked boiled shrimp, peeled and chilled
Jerky or meat sticks: grass-fed, low sugar, nitrate-free
Dairy & Dairy Alternatives
Greek yogurt, plain or low-sugar, 15g protein or more
Cottage cheese, full fat or low fat, single-serve cups
Cheese sticks or mini rounds, a good fat and protein pairing
Plant-Based & Shelf-Stable
Travel, desk drawer, and meatless days
Plant-Based
Edamame, pre-cooked, frozen or refrigerated
Pre-baked or smoked tofu, ready to eat
Tempeh slices, eaten cold or warmed
Lentil or chickpea pasta for salads prepped ahead
Canned beans, rinsed and seasoned as a quick side
Roasted chickpeas or crunchy broad bean snacks
Hummus cups with raw veggies or rice crackers
Powders, Bars & Travel
Single-serve protein powder packets, whey or plant-based
Collagen stick packs to add to hot or cold drinks
Vegan shakes: OWYN, Orgain, Truvani
Protein bars with clean labels: RXBar, EPIC, Aloha, No Cow
Nut butter squeeze packs, paired with fruit or crackers
Trail mix built on nuts and seeds, minimal dried fruit
Pumpkin seeds or sunflower seeds
How Much You Need
Most of my patients do well on 25 to 35 grams per meal, which lands around 100 grams a day. If you're over 60, lifting, or on a GLP-1, you need the higher end, not the lower.
Read the Label
Plenty of bars and shakes marketed as protein deliver 6 grams of it and 20 grams of sugar. Turn the package over. Look for 15 grams or more and a short ingredient list.
Nuts Are Not Protein
Nuts and hummus are mostly fat and carbohydrate with a little protein along for the ride. They're fine foods. Pair them with an egg or jerky, don't count on them alone.
