How to Double Your Protein Intake
Ever get tired of hearing the advice, “Eat more protein”?
It’s everywhere—social media, bestselling books, top podcasts.
And because of that, it’s easy to write off as just another tired nutrition tip.
But what if you took it really seriously? What if you pushed past the usual advice and made a real change? Not just eating a little extra chicken at dinner, but actually increasing your protein intake by 50%—or even doubling it?
How would it affect your appetite? Your metabolism? Your energy? Your body?
Let’s find out. Instead of just telling you to eat more protein, I’ll actually show you how to do it—with simple changes that fit into your life. You might be surprised by what happens.
And if it doesn’t work for you, you can always go back to eating how you were before.
But I don’t think you will.
The Real Reason to Eat More Protein
Sure, you’ve heard it before: When you eat more protein, you tend to feel more satisfied, have fewer cravings, and naturally eat less without feeling deprived.
But the real benefit? It makes healthy eating easier. When you’re not constantly hungry or fighting cravings, avoiding ultra-processed foods and sticking to a nutritious diet becomes much more manageable.
Of course, there’s a laundry list of other reasons protein is good for you—namely, it helps build and maintain muscle, stabilize your blood sugar, and support your immune system and brain health.
Where to Start
First, figure out where you’re at right now. If you use a food logging app like MyFitnessPal, this should be easy—you probably already know your daily protein intake.
But if you’re not tracking your food (or consciously aiming for a certain amount of protein), you can estimate based on averages. According to the National Institutes of Health (NIH), the average daily protein intake for adults is:
- Women: 69 grams per day
- Men: 96 grams per day
So, to increase protein intake by 50%, the average woman would need to add about 35 grams a day, and the average man would need to add about 48 grams. Consider those your minimum targets. (If you want to go even further, doubling your intake is doable—but start with 50% and see how you feel.)
With that in mind, here’s a simple approach to eating more protein without overcomplicating it. (BTW, if you like challenges like this, you’ll love the Hyman Hive, our online space where we help you build better habits, one challenge at a time.)
Prioritize High-Protein Foods
To eat more protein, you have to focus on foods that are… rich in protein. The best sources are animal-based: turkey, chicken, fish, beef, and wild game. Eggs and Greek yogurt also provide high-quality protein. If you prefer plant-based options, quinoa, lentils, beans, tofu, and tempeh are solid choices.
Use Your Hands to Measure
You don’t need a food scale to figure out how much protein you’re eating. Just use your hands. For meats like chicken, turkey, beef, and fish, the size and thickness of your palm equals about 20 to 30 grams of protein (or about four ounces), depending on your hand size. (Smaller hands will be closer to 20 grams, larger hands closer to 30.)
Try to add two extra palm-sized portions of protein per day—on top of what you normally eat. That alone will likely put you near your new target of 50% more protein. (If you want to double your intake, that’d be four extra palm-size portions.)
Don’t Feel Like You Have to Hit Your Target Overnight
Eating 50% more protein can take some getting used to. Think of it like leveling up gradually. Going from 70 grams a day to 100 might be really hard for some. But going from 70 to 80? That could be really easy.
Start with one meal and add 5 or 10 extra grams of protein (such as a half palm of chicken). Once that feels normal, add another 5 or 10 grams, or do the same for another meal. Keep stacking these small wins until you hit your goal.
Find Your Weak Spot
Most people get 50 percent of their daily protein dinner, according to researchers at the University of Arkansas. And their biggest opportunity for improvement: the morning hours. So start with trying to boost your protein intake before noon. (In corporate speak, that’s known as the “low-hanging fruit.”)
While including eggs with breakfast can help, an even better way is to mix egg whites into regular scrambled eggs. Adding two egg white to regular eggs almost doubles the protein but only adds about 50 calories—without changing the taste.
Another option? A protein shake mid-morning. Quick, easy, and no cooking required.
Don’t like eggs or protein shakes? No time to cook? Try dinner for breakfast. Leftover chicken or beef from the previous night can work just as well in the morning. There’s no rule that says breakfast has to be “breakfast food.
Or just make up a dish, using ingredients you love. We have a friend who eats a “Southwest breakfast salad” every morning: lots of lettuce, a whole chopped tomato, half a smashed avocado, two overeasy eggs, a half cup of kidney beans, a half palm of pre-cooked grilled chicken, and hot sauce (or salsa). It’s about 500 calories and provides 40 grams of protein (plus, 14 grams of fiber and lots of antioxidants). He loves how it tastes—and it keeps him full for hours.
Looking for Something More?
Join us in the Hyman Hive, our all-new online space where we host monthly health challenges (including “Eat More Protein”) that help you transform your habits and optimize your well-being. Even better, you’ll get VIP access to exclusive live events with Dr. Hyman and connect with a community of like-minded health seekers for support, guidance, and motivation. Learn more here.
References
1. Baum JI, Kim I-Y, Wolfe RR. Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients. 2016 Jun 8;8(6).
2. Hoy MK, Clemens JC, Moshfegh A. Protein intake of adults: What We Eat in America, NHANES 2015-2016. In: FSRG Dietary Data Briefs. Beltsville (MD): United States Department of Agriculture (USDA); 2010.
