Life moves fast—whether it’s work, school, or family obligations, it can feel overwhelming to prioritize proper nutrition. Yet, fueling your body with a high-protein diet ideas and healthy fats helps sustain energy, improve focus, and support long-term health. These nutrients are essential for brain function, hormone regulation and overall well-being.
It’s easy to grab those prepackaged snacks when you’re on the go, and there’s nothing wrong with that, but ensuring that we are fueling our bodies properly will help keep us going when we need to tackle those busy schedules. Proteins and fats are essential nutrients that play a huge part in our everyday function.
Why protein and healthy fats matter
Protein is the building block for muscles, tissues, and enzymes, while healthy fats assist with absorbing vital vitamins like A, D, and E. Together, these nutrients play a critical role in sustaining energy throughout the day.
Did you know that protein can be linked to improved cognitive performance, fertility, and function of vital organs? Fats and proteins are both essential for our everyday lives, but sometimes can be challenging to fit into our regular diets. But how do you ensure you’re including enough in your daily meals?
Here are some high-protein diet ideas to mix these essential nutrients into your busy life.
Simple ways to add protein to your diet
The daily recommended intake of protein, for the average adult, is 0.8 grams per kilogram of bodyweight. For a 175 lbs adult, that would be about 64 grams of protein every day.
An easy way to increase your protein intake is Wisconsin’s favorite product, milk! Up to 90% of the US population does not meet their recommended dairy intake per day, as reported by the USDA. Milk and yogurt are easy, accessible sources of protein that pack a nutritional punch. With 8 grams of protein in a single glass of milk and 12 grams in a serving of yogurt, they are excellent additions to your breakfast or snacks. The bonus of this superfood? Twelve additional essential nutrients, including things like calcium and vitamins A and D.
Another easy way to sneak more protein into your diet is beef. In a single, 3 ounce serving, you can add 22 grams of protein to your diet. A 3-ounce serving delivers 22 grams of protein while offering a rich source of iron and zinc.
What is very important when increasing your beef consumption is being aware of the leanness of the meat you are purchasing. Though fats are important for healthy brain function, excessive fat consumption can bring along negative effects too. Lean cuts, like sirloin or tenderloin, allow you to enjoy the benefits of beef without overloading on saturated fat.
One way you can increase both protein and fat consumption in your diet is through the consumption of eggs. A single serving of eggs, about two large eggs, includes 11 grams of fat and around 12 grams of protein. This easy addition to your breakfast not only brings fat and protein, but those valuable fat-soluble vitamins too.
Don’t forget healthy fats
Incorporating foods like nuts, seeds, avocado and fatty fish into your meals can help balance a high-protein diet. Healthy fats support brain function and provide sustained energy, making them a key part of any balanced plate.
A balanced approach
Many of these additions might seem like a lot to add at once, and rightfully so. What’s most important in your diet is moderation and balance. Enjoy that cookie, but add a glass of milk on the side, too. Cook up that steak that you’ve been thinking about, but try looking for a leaner cut.
Small adjustments can lead to big changes, helping you maintain your health while still enjoying what you eat. Making these additions and swaps can help set you up for success, both in life and on your plate!