How to Get Enough Protein Every Day Without Obsessing Over It
Getting enough protein doesn't have to be a second job. Whether you're busy, overwhelmed, or just plain tired of thinking about it — here are the real systems and shortcuts that actually work.
Not everyone has the luxury of spending time planning, prepping, and obsessing over their protein intake. You have work, kids, a life, and approximately one million other things competing for your attention. The idea of meticulously tracking every gram of protein can feel exhausting before you even start.
I hear you. And I want to let you in on something: hitting your protein doesn't have to be complicated. It just has to be intentional. Here's how I think about it — and the shortcuts, systems, and real food combinations I actually use and recommend.
The Protein Cheat Codes
Whole foods are always the gold standard. But let's be real — sometimes you need a cheat code. These are the quick-grab, low-effort protein boosters I recommend when life gets in the way of a perfectly prepped meal.
- BeAmazing Protein — Brown Sugar Oatmeal is the best flavor. Clear protein options and Blueberry Pancake are great too. (Not affiliated)
- JustMove Protein — Apple Pie is my personal favorite, Banana Pudding is my mom's. (Affiliated)
- OWYN ready-to-drink shakes — grab-and-go, decent flavor, no blending required (Not affiliated)
- Special K Strawberry Protein Cereal — a quick breakfast or snack that actually hits
- Protein bars — keep a few in your bag for when hunger catches you off guard
- Protein gummies — they work, but fair warning: they can cause some serious digestive drama 😅
- Edamame — easy, satisfying, no prep needed
- Nutritional yeast (nooch) — sprinkle on anything, adds protein and a cheesy flavor
- Hemp seeds — stir into oatmeal, yogurt, or sauces without changing the taste
- Swap oat, almond, or coconut milk for soy milk — an easy 7–8g protein boost per cup
- Silken tofu blended into sauces — creamy, invisible, and surprisingly high protein
- Big batch of lentils at the start of the week — grab from the fridge all week long
- TVP chilli — make a large pot once, eat it for days (add beans for extra protein, carbs, and fiber)
- Marinate tofu in a tupperware — just pop it in the oven or on the stove when you're ready
- Layer protein into existing meals: add hummus or white beans to avocado toast, add hemp seeds to your oatmeal
Add a protein source to every single meal. Even just 20 grams of protein per meal across three meals gets you to 60g before you've even thought about snacks. That's a meaningful foundation — and from there, the rest is just filling in the gaps.
Abby's Personal Favorite Protein Picks
When Tracking Protein Becomes Too Much
I've been there — and it wasn't worth it.
There was a period where I became so fixated on hitting my protein target that everything else went out the window. I was forcing myself to eat heaping piles of TVP and tofu just to hit the numbers — not because I wanted them, but because they were the most efficient path to my goal. It was not enjoyable.
And here's what actually happened as a result: my fiber intake suffered, I hadn't seen a vegetable in weeks, whole grains had disappeared from my meals entirely, and I was starting to forget what fruit tasted like. I was so locked in on protein and calories that every other food group became irrelevant.
I understand that certain goals require discipline. But I will never advocate for cutting out entire food groups just to hit a macro number. If your protein obsession is pushing out vegetables, grains, and fruit — something has gone wrong.
If any of those sound familiar — take a breath, step back, and remember why you started. Protein is a tool, not a religion. The goal is a strong, healthy, nourished body. That requires all three macros, a variety of foods, and a sustainable approach you can actually maintain for life.
"Protein is important. But so are the vegetables, grains, and fruit you've been ignoring to hit a number. You need all of it."
Why You're Not Hitting Your Protein — and How to Fix It
Before you change anything, ask yourself which of these actually describes you. The solution looks very different depending on the problem:
Don't force yourself to eat something you hate. Just because TVP is high in protein doesn't mean you need to choke it down. Try tofu, tempeh, seitan, or plant-based meat alternatives like Beyond Meat, Impossible, Lightlife hot dogs, Daring Chicken, or Gardein. There are so many options — and part of the problem might just be not knowing how to cook them well. Check out my YouTube channel where I'll be sharing food and nutrition tips including how to actually make these things taste great.
Meal prep your proteins in advance so cooking becomes assembly, not production. Cut up tofu and drop it in a tupperware with a marinade — when you're ready to eat, just throw it in the oven or on the stove. Make a big pot of lentils or TVP chilli at the start of the week. Prep once, eat all week. The goal is removing the decision-making from the moment you're hungry.
Switch it up — or get creative with the same ingredient. If you love tofu but you're bored of cubing it, try something different: blend silken tofu into a sauce, make it into a yogurt, slice it thin and bake it into something that resembles lunch meat. The same ingredient can taste completely different depending on how you prepare it. And if you just need a new protein entirely, see problem #1.
I've got you. Download my free plant-based grocery guide — take it straight to the store with you so you're never standing in the aisle guessing. I also share some of my favorite store picks over on my YouTube channel if you want to see them in action before you buy.
Abby's Actual Favorite High-Protein Meals
Not theoretical. Not "here are some ideas from a nutrition textbook." These are the things I actually eat regularly — and they're all genuinely delicious.
Real meals, real protein, zero suffering.
- Protein bagels made with Vital Wheat Gluten — I've made these on my Instagram. Dense, satisfying, and you know exactly what's in them. Check out @liftsandlegumes for the recipe.
- A bowl of lentils — I know it sounds simple. It is. I genuinely love just picking through a bowl of well-seasoned lentils. Prep a big batch Monday, eat all week.
- TVP chilli — Make a huge pot, add beans for extra protein and carbs, portion it out, and you have grab-and-go meals for days. One of the best meal prep options out there.
- Pan-fried tofu with cornstarch — The cornstarch is the secret. It gets crispy on the outside in a way that makes it genuinely addictive. This is a staple in my kitchen.
- High-protein soy yogurt with hemp seeds and fruit — Sweet, satisfying, quick, and easy to put together. Add hemp seeds for an extra protein and healthy fat boost.
More recipes and grocery hauls are coming regularly on my YouTube and Instagram — and if you have protein hacks of your own, I genuinely want to hear them. Come share in The Plant Powered Women's Gym!
Start with small swaps and additions rather than overhauling everything. Swap your non-dairy milk for soy milk (+7–8g per cup), sprinkle hemp seeds or nutritional yeast on meals you already make, and add a protein shake on days when you're falling short. These changes alone can add 20–30g to your daily total without changing a single meal.
Whole foods are always the better option — but real life doesn't always allow for perfectly prepped whole food meals. Protein shakes and bars are tools, not crutches. Using them occasionally to fill gaps is completely fine. The problem comes when they replace whole foods entirely and you're missing out on fiber, micronutrients, and food variety. Use them to supplement, not substitute.
A good check-in question: are you still eating vegetables, fruits, and whole grains regularly? If yes — you're probably being intentional. If protein tracking has pushed out entire food groups, if you're eating foods you genuinely hate just to hit a number, or if meals feel more stressful than nourishing — that's a sign to take a step back and recalibrate. Intentional is sustainable. Obsessive isn't.
Canned lentils and beans (no cooking required — just rinse and eat), ready-to-drink protein shakes, edamame (microwave from frozen in minutes), high-protein soy yogurt, and pre-marinated tofu or tempeh that you just throw in the oven. These are all high-protein, low-effort options that require minimal kitchen time. Check out my free grocery guide for a full list of what to keep stocked.
A few good places to start: my YouTube channel for food and nutrition tips, recipe demos, and grocery hauls. My Instagram for quick recipes and behind-the-scenes cooking. My free grocery guide to take to the store. And The Plant Powered Women's Gym community for sharing ideas with other plant-based women.
That's exactly what coaching is for. I work with plant-based women to build nutrition frameworks that fit around their real schedules, food preferences, and goals — no forcing down foods you hate, no obsessing over every gram. Fill out my coaching inquiry form and let's talk.
Let's Build a Nutrition Plan That Fits Your Real Life
No obsessing. No forcing foods you hate. Just a practical, sustainable approach to hitting your protein and fueling your training — built around the life you actually have.
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