How much protein do adults really need daily?

Experts like Dr. Don Layman recommend at least 100 grams per day (about 1.2–2.0g per kg body weight), while Dr. Gabrielle Lyon suggests 1 gram per pound of ideal body weight—far more than the standard RDA.

What are easy ways to add more protein to my diet?

Simple hacks include adding protein powder to baked goods and coffee, using bone broth, swapping to high-protein dairy like cottage cheese, topping meals with eggs or tinned fish, and upgrading grains to quinoa or legume pasta.

Why is protein important beyond building muscle?

Higher protein intake supports weight management, blood sugar control, metabolic health, satiety, and longevity, with studies linking it to better body composition and reduced disease risk.

How does olive oil pair with a high-protein diet?

Premium extra virgin olive oil like Argilos adds healthy fats and anti-inflammatory polyphenols that enhance nutrient absorption and complement protein-rich meals for overall wellness.

Protein Hacks: Fun, Easy Ways to Boost Your Protein Intake for Better Health

December 29, 2025

Quick favor: Know someone on a health journey? Share this article—spreading wellness tips (and these protein hacks) feels great!

Let's dive into protein in a fresh, exciting way—no dull advice like "just eat more chicken." You know protein powers muscle building, metabolism, and keeps you full longer. But are you really getting enough to thrive? Many aren't, and that's where these high protein diet tips come in.

Here's the scoop: Leading expert Dr. Don Layman, a pioneer in protein metabolism, stresses that adults often fall short on high-quality protein for optimal health. He recommends at least 100 grams per day—roughly double the standard RDA—and emphasizes a protein-rich first meal. That's about 1.2–2.0 grams per kilogram of body weight, far above outdated guidelines. For a simpler approach, Dr. Gabrielle Lyon suggests aiming for 1 gram of protein per pound of your ideal body weight daily. Dive deeper into their insights on this podcast episode featuring Dr. Layman with Dr. Lyon here.

Boosting protein doesn't have to be a hassle. Scientific studies show high-protein diets support weight loss, muscle maintenance, and metabolic health. Here are 10 fun, effortless ways to increase protein intake, tailored for busy lifestyles. We've woven in tips featuring Argilos EVOO from Nostos Goods, rich in polyphenols for added anti-inflammatory benefits.

Why Prioritize Protein? The Science-Backed Benefits

Before the hacks, a quick look at why protein matters. Beyond muscle, it aids satiety, blood sugar control, and long-term health. Studies link higher protein intake to improved body composition, reduced obesity risks, and better cardiovascular outcomes. Aim high for longevity—now, onto the practical tips!

10 Easy Protein Hacks to Transform Your Diet

1. Elevate Your Baked Goods with Protein

Craving muffins or pancakes? Stir in a scoop of protein powder for steady blood sugar and a muscle boost. Whey, casein, or plant-based options blend seamlessly. Try our twist: High-Protein Blueberry Muffins drizzled with Argilos EVOO for a peppery, antioxidant-rich finish—delicious and nutritious!

2. Protein-Packed Morning Coffee

Kickstart your day right. Blend collagen peptides or whey into your coffee for an easy upgrade. Tasteless collagen turns your brew into a joint-supporting sip. Nostos Goods fave: Iced espresso over almond milk with protein powder, topped with a dash of Argilos EVOO for a creamy, health-boosting latte vibe.

3. Embrace Beans as Your Plant Protein Hero

Lentils and chickpeas are fiber-packed powerhouses. Toss them into soups, salads, or tacos—even pasta for extra oomph. Pro tip: Roast chickpeas with Argilos EVOO and herbs for a crunchy, protein-filled snack that's irresistible.

4. Swap to Bone Broth for Collagen Gains

Ditch plain broth for bone broth, loaded with collagen and amino acids for gut, skin, and joint support. Sip it warm or use in recipes. Enhance flavors by sautéing veggies in Argilos EVOO before adding broth—simple and satisfying.

5. Dive into High-Protein Dairy Like Cottage Cheese

Greek yogurt, Parmesan, and ricotta shine with versatility and protein. Cottage cheese? A slow-digesting star for lasting fullness. Blend into smoothies, pair with fruit, or try cottage cheese ice cream. Our pick: Cottage cheese toast drizzled with Argilos EVOO from Nostos Goods for a savory, polyphenol-packed twist.

6. Smart Snack Swaps for Sustained Energy

Skip junk for protein heroes like hard-boiled eggs, nuts, jerky, or clean bars. Try nuts roasted in Argilos EVOO for added heart-healthy fats. Clean bar recs: Ones with 15+ grams protein and minimal sugar.

7. Level Up Pasta and Grains

Ditch white rice for quinoa (8g protein per cup) or swap pasta for lentil/chickpea versions. These keep you full longer. Drizzle finished dishes with Argilos EVOO to amplify flavors and anti-inflammatory perks.

8. Eggs Beyond Breakfast

Eggs are nutrient-dense—add them everywhere. Top grain bowls with fried eggs, chop hard-boiled into salads, or stir into veggies. Whip up egg bites with cottage cheese for a protein punch, finished with a Argilos EVOO swirl.

9. Use Meat and Fish as Easy Toppers

No need for big meals—sprinkle shredded chicken, beef, salmon, or tuna on salads and bowls. We love convenient tinned fish in olive oil, packing 15–20g protein. Opt for varieties with quality EVOO, like those complemented by Argilos from Nostos Goods.

10. Supercharge Smoothies with Protein Add-Ins

Turn smoothies into meals: Add Greek yogurt, protein powder, nut butter, chia, or cottage cheese. Blend in basil seeds for extra fiber. Pro tip: A splash of Argilos EVOO adds smoothness and healthy fats without altering taste.

Make Protein a Lifestyle for Longevity

These small tweaks add up to big wins in your high protein diet. Consistency is key—no overhauls needed. Prioritizing protein boosts muscle, metabolism, and overall vitality. Which hack will you try first?

For more tips, sign up for our weekly wellness newsletter at Nostos Goods and get stronger with every read. Explore our recipe library for protein-packed ideas featuring Argilos EVOO!