If you’ve ever heard me say, “Aim for a gram of protein per pound of body weight,” and thought, “Help, Melissa—I can’t eat that much!” — you’re not alone.
I get messages like this every day. But here’s the truth: the women who transform their bodies in my programs, the ones you’ve seen in my before-and-after photos, they all have one thing in common…
They consistently hit their protein targets.
And the good news?
You don’t need to overthink it. You just need a few smart, sustainable hacks to make it easy.
Let’s break down my top 10 protein hacks to help you do exactly that.
1. Make Protein the Star of Every Meal and Snack ⭐
The first mindset shift you need? Protein comes first. Every time you eat—whether it’s a meal or a snack—include protein. That means if you’re having 3 meals and 2 snacks a day, all five should include a source of protein. No exceptions.
2. Power Up with Legumes 🫘
Beans and lentils are brilliant. Whether you eat meat or follow a plant-based diet, these are incredible protein and fiber powerhouses. Just ¾ cup of cooked lentils or black beans has a similar protein profile to meat—and they’ll keep you full longer thanks to slow-releasing carbs and tons of fiber.
3. Ditch Sugary Cereals for Oats 🥣
If your breakfast looks more like a dessert, it’s time for a swap. Try oatmeal (or “oats” in the UK) topped with Greek yogurt or a scoop of protein powder. This one tweak will keep you satisfied longer and kickstart your day with more balanced energy.
4. Collagen in Your Coffee ☕︎
This one’s a recent fave: add unflavored collagen to your tea or coffee. Two tablespoons = 10g of protein. Do four and you’re up to 20g—before breakfast. Bonus: collagen supports joint, skin, and hair health too.
5. Sprinkle on the Nutritional Yeast ✨
Nutritional yeast is a vegan-friendly, protein-rich seasoning with a cheesy, nutty flavor. It’s loaded with B12 and works beautifully on pasta, veggies, or in sauces. One tablespoon gives you up to 5g of protein.
6. Choose Greek Yogurt Over Regular Yogurt 🍶
Greek yogurt has nearly double the protein of regular yogurt. Whether you go full-fat for creaminess or 0% for lower calories, it’s a no-brainer upgrade. Add berries and a sprinkle of seeds for a perfect snack.
7. Stock Up on Canned Fish 🐟
Tuna, salmon, sardines—canned fish is affordable, shelf-stable, and protein-packed. Look for versions in spring water (not oil or sauce). Use it for quick meals, protein-rich snacks, or emergency backup when your fridge is bare.
8. Get Smart with Protein Powder 💪
Whether you’re using whey or plant-based powders, one scoop delivers 20–30g of protein. Add it to oats, smoothies, pancakes, or even mix it into yogurt. Bonus tip: if you’re avoiding additives, look for natural brands like Sunwarrior or go unflavored for more flexibility.
9. Upgrade Your Pasta Game 🍝
High-protein pasta—like the kind made from lentils or yellow peas—is a game changer. My favorite brand, Zenb, offers 17g of protein per serving. Pair it with a lean protein or veggies for a double win.
10. Top It Off with Feta Cheese 🧀
Feta isn’t just tasty—it’s a surprisingly good protein boost that’s lighter than many cheeses and easier to digest. Toss it into salads, wraps, or grain bowls for flavor and extra protein in every bite.
Protein is the key macronutrient that will help you feel full, maintain (and build) muscle, and support your metabolism—especially as we age. If you want to reshape your body and feel energized doing it, getting enough protein is non-negotiable.
These hacks are simple, sustainable, and totally doable. Which one are you going to try first?