This week in honor of Men’s Health Awareness Month, we are focusing on practical solutions for enhancing your protein intake with minimal effort. Protein is one of the most essential macronutrients for men, regardless of age. (and for women too) It is important in order to maintain muscle growth and strength as we age and the reality is that most of us are not getting enough.
The standard Recommended Daily Allowance of 45 to 50 grams per day is low and only meets the bare minimum needed. Typically, we need to be taking in at least 100 grams of protein per day (or more specifically, set a goal of 0.7 to 1 gram of protein per pound of body weight) to see the benefits that protein can provide.
When it comes to incorporating more protein into your meals, it can be easy to feel lost on what options to choose. Simplicity is key. We are excited to share straightforward methods that will help you incorporate those extra grams into your diet.

Our Protein Bump Up list provides a range of protein-rich options that are not only practical but also diverse.
- 💪Sunflower Sprouts
- 💪Pumpkin Seeds
- 💪 Hemp Hearts
- 💪 Eggs and Egg Whites
- 💪 Bone Broth
- 💪 Canned Fish
- 💪 Beans
- 💪 Specific Dairy
Remember, reading the labels can help you distinguish between protein and fat. If a product contains more fat than protein, it’s best enjoyed in moderation, while those with higher protein content can be included as a more significant part of your meal.
Knowing your nutritional baseline is a valuable step toward making adjustments to your daily plan. From there, you can set goals that are not only realistic but also attainable. (If you missed Alexa Rosenthal’s Video on Protein last week, you can watch it here.) To meet your protein goals, consider spreading out your intake throughout the day for balanced nutrition.
We suggest incrementally increasing your daily intake by 30 grams, distributed as 10 grams among your meals, by utilizing our ‘Protein Bump Up Strategy’. Start with what you are likely already eating: meals featuring lean protein sources like chicken, turkey, fish or tofu, then, enrich your nutrition profile with items from our practical and diverse ‘Protein Bump Up’ list.
Sunflower Sprouts are a source of complete plant protein, include all the essential amino acids and are high in many vitamins and minerals. A 1/4 cup is approximately 6 grams of protein. Zinc which helps your immune system and metabolism function and vitamin B complex which benefits your energy levels, brain function, and cell metabolism.
Pumpkin Seeds have one of the highest Protein content of any nut or seed with more than 5 g of Protein per ounce. This nutrient dense seed supports prostate health, boosts testosterone levels, improves sperm quality and the healthy fats and magnesium boost heart health.
Hemp Hearts are an incredible superfood! With just three tablespoons, you’ll gain 10 grams of protein and only 180 calories. They’re perfect in yogurt, smoothies, or sprinkled on salads. Plus, they add a delicious nutty flavor that you’re sure to love!
Eggs – let’s not forget the incredible egg! Each large whole egg packs 6-7 grams of protein for a mere 72 calories, alongside valuable vitamins B12 and D. If your meal already includes eggs, boost the protein content by adding 2 or more egg whites—8 grams of extra protein for only 40 calories! Try them in soups, salads, or sandwiches for an added bump of nutrition.
Bone Broth – a comforting cup of chicken bone broth provides 10 grams of complete protein with just 100 calories! Along with its myriad of benefits like collagen and gut-soothing glycine, bone broth can easily be a nutritious alternative to your regular cup of tea. It’s a perfect power snack or ingredient to enrich your favorite soup recipes. Whether you choose to make your own bone broth or purchase a prepared option, remember that quality matters.
No Cook and Precooked Options – meal prepping can be stressful! That is why we want to share stress-free ways to incorporate no-cook and precooked proteins into your daily meals.
Black Beans – just 1/2 cup of canned black beans can provide you with 8-10 g of protein while only adding 110 calories to your day. Perfect as a side dish, in soups, or even tossed into salads for added nutrition.
Canned Fish – a standard 3.75-ounce can of sardines, either in water or olive oil, delivers an impressive 20-24g of protein for just 150 calories. Plus, you’ll benefit from essential nutrients like vitamin D and calcium. We recommend looking for a safe catch brand that offers boneless and skinless options to keep the ‘fishy’ taste at bay. In addition to sardines, consider other small, canned fishes like herring, kipper, and mackerel. You can occasionally indulge in smoked or cured salmon for a touch of luxury.
Dairy Options like yogurt and cottage cheese are also wonderful sources of protein. They typically contain less fat when compared to hard cheeses like cheddar and Swiss, which are more calorie-dense and should be used sparingly.
Nuts and Seeds – while nuts offer a wealth of nutrients, many are higher in fat than protein – a few exceptions exist, such as hemp and flax seeds, which can be beneficial in your diet.
Always remember to check serving sizes and nutritional content on labels. By making informed choices, you can effectively integrate these convenient protein sources into your meals. Start simplifying your meal prep today! We’re here to help you every step of the way.
Don’t see your favorite protein listed. Come back next week as we continue our list with more protein ideas and recipes!
As always, Island Fitness is here to help and guide you in your journey. Contact Alexa to schedule your Wellness Session with one of our Wellness Coaches.
This and all of our articles are written by our team of professionals and published in the Island Fitness Weekly Newsletter.
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