Eating enough protein to hit your targets can feel like a second job, especially when you’re already busy.
Lauren Twigge, a registered dietitian and mom of two living in Dallas, understands the struggle. She told Business Insider that following the recommended protein intake guidelines — about 1.2 to 1.6 grams per kilogram of body weight — can “sound like a lot of numbers.”
For busy parents like Twigge, who does strength workouts from YouTube while her son naps, logging every bite just doesn’t feel realistic.
Instead, Twigge has a simpler way of reaching her protein goals. “I just make protein a priority — I try to get it in every meal and every snack,” she said. She aims for roughly 30 grams per meal and at least 10 grams per snack. Research suggests these amounts are best for staying full and supporting muscle health.
She incorporates other nutrient-dense foods, such as fiber-packed veggies, complex carbohydrates like whole grains, and healthy fats such as nuts, so that her diet “isn’t protein-only, but protein-paired.”
Twigge shared some of her favorite ways to sneak protein into her meals without overthinking it.
She adds milk, chia seeds, and nuts to her oatmeal
Twigge usually starts her mornings with oatmeal, whether it’s hot or meal-prepped overnight oats.
“You can make oatmeal a really, really balanced breakfast,” she said.
Oatmeal already has some protein, fiber, and carbohydrates. To enhance its nutrition, Twigge uses milk instead of water for extra protein and adds chia seeds for additional fiber and healthy fats. Toppings like fruit add more fiber and antioxidants, while nuts add a bit more protein and healthy fats.
To change things up, she’ll sometimes make chia seed pudding with similar ingredients, or eat pre-made egg bites for something savory.
Lunch is a protein-packed snack plate, smoothie, or salad
Twigge generally eats a big breakfast and dinner, while making her lunches lighter.
“I’m a big snack plate person,” she said. “They’re great for busy people.”
Hers include hard-boiled eggs (which she batch-cooks in advance), meat sticks, and either a cottage cheese-based ranch dip or edamame guacamole served with fresh vegetables.
Another favorite is a protein smoothie, made with fruit, whey protein powder, milk, and riced cauliflower instead of ice to add extra fiber.
If she’s pressed for time, she also loves throwing together a bagged salad. “You can make them really convenient, very nutrient dense,” she said.
For her protein source, she’ll add some hard-boiled eggs, chickpeas, quinoa, or chicken nuggets.
Common dinners include one-pot stir-fries and creamy pastas
Twigge tries to keep her dinners quick and simple — ideally under 30 minutes.
“I love one-pot meals,” she said, adding that she has a few in rotation where she might swap out a few ingredients or sauces, “but the components are the same.”
She makes lots of stir-fries with ground chicken, turkey, or beef, including vegetables like broccoli and bell peppers. “They’re a really great way to get your protein and your color in a really flavorful way,” she added.
Twigge also loves building up a simple pasta dinner by choosing protein-enhanced or high-fiber pastas and swapping milk for cream in the sauce for extra protein.
Sometimes, she keeps dinner even simpler by making grilled chicken or steak and pairing it with roasted vegetables and sweet potatoes.
Her go-to desserts are nut butter-stuffed dates and energy bites
One of Twigge’s favorite desserts is dates stuffed with peanut or walnut butter for a protein- and fiber-packed pick-me-up.
Sometimes, she meal-preps protein energy bites using ingredients like oats and peanut butter, and protein powder.
“Those are typically my go-tos when I want something sweet,” she said.
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