Hi, and happy Saturday! Can we pause for a moment and talk about how we're only halfway through January? HALF. WAY. As in, we just finished the whole Christmas-New Years smorgasborg 2 weeks ago. It feels like months have passed!

But -no. Here we are, 17 days into January, plugging along.

In lieu of lofty, unmet goals and resolutions, the gym I coach at is doing something I used to do at my gym as well - we called it a "habit stacking" challenge. It works like this:

The first week, you're issued a new habit. There's no tracking, no reporting. You just...try. If you miss a day, you try again the next day. No guilt, no one looking over your shoulder. Just something that would improve your health if you added it consistently. For this challenge, week one was to drink half your bodyweight in ounces of water each day.

Week two stacks a second habit on top of the first - so you are already doing the water thing, now you're going to add a new habit to the first. Our week two (which ends tomorrow and adds a 3rd, yet to be announced, habit on Monday) was to increase protein intake. That looks very different for different people:

🍽️ If you don't currently focus on protein at all, just try to get some form of protein at every meal

🍳 If you already eat protein regularly, try to increase the amount for yourself overall

🥩 If you're already tracking your protein intake, aim for 0.7 - 1.0 grams of protein per pound of bodyweight

Ok...but WHY is protein so important? You probably don't realize all the things protein does for your body, both inside and out:

• Keeps you strong – Helps build and maintain muscle for everyday movement and long-term health.
• Helps you stay full – Supports satiety (feeling full) and steadier energy between meals.
• Supports healthy aging – Important for muscle, bones, and overall vitality as we get older.
• Boosts immunity – Protein helps your body repair and defend itself.
• Balances blood sugar – Pairing protein with carbs helps avoid energy crashes.
• Builds your body – Skin, hair, enzymes, and more all rely on protein.

So, yeah. Basically superfood.

I personally aim for 1g of protein per pound of bodyweight each day. I don't always hit it, but I try. Here are a few of my favorite protein snacks and hacks that I use to help me try and get there!

Protein Snacks

Wilde Protein Chips

I know there are a lot of different protein chip varieties out there, but this is my hands-down favorite. Not only are they made from chicken breast, they're super thin, super crunchy, and delicious.

My favorite flavors are the Sea Salt and Vinegar and the Korean Sweet & Spicy, but I can't wait to try this variety pack that includes Spicy Queso and Chicken and Waffles! A variety pack is great to try out all the different flavors and find your fave. Grab your box here. ​

Freshé Canned Tuna

Does anyone else struggle with tuna pouches? I don't know why I do, but I do. These fancy-looking canned tunas from Freshé make getting your protein on the go delicious, convenient, and easy. With crazy delicious flavors, and an easy pull tab, I will always grab these off the pantry shelf in a hurry before I grab a vertical foil pouch. Try them out here. ​

​You can also flavor up your own tuna with just a few simple ingredients.

Protein Cereal

Ok, this guy I have to be careful with. If you know me or have been around here awhile you know that cereal is my weakness. I don't keep it in the house, because if I do, I will eat it. All of it.

But some new protein cereals have been hitting the shelves with lower sugar and higher protein, and I am here for it. Some of my favorites that I have tried are Magic Spoon, Ghost, and Catalina Crunch. I try to aim for one that gets me at least 10g of protein in a serving.

And this probably belongs below in the "hacks" section, but consider it a bonus tip - I shake my almond milk up in a protein shaker with a scoop of protein before I pour it on my protein cereal. Takes your protein from below 20g to over 30g, just like that. 🫰💫

Protein Hacks

It can be tough to hit 0.7-1.0g protein per pound of bodyweight if you're not really paying attention. I've created a few habits or "hacks" throughout my day that help make sure I can grab an extra serving of protein in places it wouldn't normally exist. Here are my go-tos:

Protein powder in your coffee. I add a scoop of Vital Proteins collagen peptides into my morning coffee. Dissolves instantly, flavorless, and super easy.

Protein powder in your overnight oats. I make these the night before in jars and stick them in the fridge. What would normally be a high-carb, low protein meal gets a bump with a scoop of protein powder. Add a splash more milk for the absorption, and you'll nail an easy 30g+ of protein at breakfast. Here's my "back of a napkin" recipe:

• 1/2 cup oats
• 3/4 cup unsweetened almond milk
• 3/4 Tbsp chia seeds
• 1 tsp peanut butter
• 1 scoop vanilla protein powder
• sprinkle of cinnamon
• pinch of salt
• handful of your favorite berries

Mix it all super well in a jar until it's all well incorporated, then stick in the fridge. The oats will soak up the protein milk overnight and no one has to cook breakfast. Winning!

​If you're looking for some clean protein powder options, check these out! ​

Yogurt instead of syrup. Don't cringe yet! Hear me out. On Sundays, we make Kodiak protein buttermilk pancakes. Instead of maple, we top with either Oikos Triple Zero or Ratio vanilla yogurt and some berries. It's a little sweet, a little creamy, and bumps the protein and drops the sugar.

Tuna with cottage cheese. When making a can of tuna for lunch, I mix it with 1/2 cup of fat free cottage cheese instead of mayonnaise. Drops the fat, increases the protein. Mix in your favorite seasonings or spices, throw it on a bed of lettuce or a slice of sourdough. YUM.

Top it with an egg. Top what with an egg, you might be asking? Well - whatever you want. Burger? Add an egg. Last night we made Egg Roll in a Bowl - topped with an egg. Cabbage pancake - top with an egg. A runny egg can improve any number of meals, and give you an extra bump of protein at the end of the day.

Whats YOUR favorite way to get a little extra protein in your day? Hit reply and send it to me, I'd love to hear it and I'm always looking for new ways to add more!

In health,

Jess

Follow me on social to see what's cooking in the kitchen and going on down on the farm! ⬇

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Nutrition Disclaimer: Nutrition information is approximate and is for informational purposes only. It is not a substitute for professional medical or nutritional advice. Please consult a healthcare provider before making any dietary changes.

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