Corrine StokoeOne of the most frequently asked questions I get whenever I share about my weight loss journey is, “what are you eating to get enough protein in every day?”
And it’s one of the things I’ve had to get even better at since starting a GLP-1 medication.
Protein is not really that hard to pack into your diet, if you just make some intentional decisions!
Choosing the Right Protein Supplements
First: make some swaps. Are you buying chalky-tasting protein powders or bars that taste awful so you’re actually averse to eating them? Change that up right now!
My favorite protein powder HANDS DOWN is Clean Simple Eats. I’ve tried all of their competitors, and their protein is my favorite. Our favorite flavors are the brownie batter and vanilla, but I also really LOVE their chocolate peanut butter, mint chocolate (hello thin mint season!), and peppermint white chocolate. Code MINTARROW will save you 10% OFF too!
Easy Protein Items I Always Have on Hand
Favorite protein bars: G2G bars (I like the peanut butter chocolate or coconut chocolate), and the Barebells bars. I also like Built puffs, not as much the bars, but the puffs are great!
Fairlife milk is LIFE! It has 13g of protein per cup, compared to 8g of protein in most other milks. Plus it’s ultra-pasteurized and somehow is lactose-free?! So I swear that my whole family feels better drinking this and having it in our cereal more than any other type of milk.
Protein-Packed Breakfast Ideas: The Most Important Meal of the Day
Next: breakfast. If you start your day right by making sure protein is in your breakfast, it’s easier to stay on track all day. I know some people swear by intermittent fasting. I tried that once for about 10 days and found myself a grumpy, foggy-headed mess when I tried skipping breakfast. So now I never do.
One of my very favorite protein-packed breakfasts that literally tastes like dessert is this peanut butter cup protein oatmeal. EVERYONE in our family loves it and it’s so easy to make. Here’s the basic recipe the way we make it:
Peanut Butter Cup Protein Oatmeal (25g protein)
- 1/3 cup old fashioned oats
- 2/3 cup water
- 1/4 cup powdered peanut butter
- 1/2 scoop brownie batter protein powder
- 1 tablespoon smooth peanut butter
- 15 semi-sweet chocolate chips
- Optional: sprinkle of powdered peanut butter on top
Directions:
- Combine oats and water, microwave for 90 seconds
- Add smooth peanut butter
- Let cool for 1-2 minutes, then add protein powder
- Top with chocolate chips and optional powdered peanut butter
In the winter months, I will eat this for DAYS in a row. Sometimes if I didn’t have it for breakfast, I’ll whip it together for a quick lunch too!
Here are 2 other very basic recipes I’ve adapted over the past few years from the Clean Simple Eats recipe archive, into my own version:
Chocolate Protein Acai Bowl (25g protein)
- 1 packet unsweetened acai
- 1/2 frozen banana
- 1/4 cup Fairlife skim milk
- 5 large ice cubes
- 1 scoop brownie batter protein powder
Instructions:
- Top with berries & granola and enjoy!
- Blend all ingredients together
Keva Juice Copycat (24g protein)
- 1 cup unsweetened coconut milk
- 1/2 cup fresh pineapple chunks
- 1/2 cup frozen mango chunks
- 1 medium banana
- 1 serving CSE Coconut Cream Protein Powder
- 1 tablespoon unsweetened shredded coconut
- 1 cup ice cubes
Instructions: Blend until smooth and creamy, and enjoy immediately!
More Protein-Packed Breakfast Favorites:
- Protein Orange Julius (22g protein): 1 scoop of vanilla protein + 1 cup Simply Orange in a shaker bottle
- Peanut Butter Toast (18g protein): 2 tablespoons peanut butter on 2 slices of Dave’s Killer Bread
- Eggs (12g protein): 2 fried or scrambled eggs
- High-Protein Cereal (20g protein): 1 cup Kellogg’s Special K cereal + 1 cup Fairlife skim milk (Special K has way more protein than any other “regular” cereal!)
High-Protein Lunch Ideas for Busy Days
Let’s move onto lunch. Confession: I actually hate lunch. Actually, let me rephrase that: I hate having to stop what I’m doing, when I’m in my work flow, and make lunch.
But I do have some protein-packed super fast go-to lunches that I’ll share with you:
- Costco Chicken Bites (16g protein): 6 pieces in air fryer
- Costco Chicken Cheese Melts (22g protein): 2 frozen melts in microwave
- Pita Pizza (20.7g protein): 1 Papa pita topped with 2 tablespoons marinara sauce, 2 tablespoons mozzarella, 3 pieces Canadian bacon + pineapple tidbits (don’t @ me – I love Hawaiian pizza!). Bake 10 minutes at 400°F
- Adult Lunchables (28g protein): 4 pieces turkey + 1 cheese stick + apple cut up + 4 crackers
High-Protein Fast-Casual Options On the Go
And for fast-casual options you can buy, here are some high protein quick things you can get on the go:
Chick-fil-A
✅ Grilled Chicken Cool Wrap (43g protein): Order as-is (flaxseed flatbread, grilled chicken, lettuce, shredded cheese). You can add a packet of Avocado Lime Ranch for extra flavor (adds 1g protein).
✅ Grilled Nuggets (12 count) + Side Salad (43g protein): 12-count Grilled Nuggets + a Side Salad with Light Italian Dressing.
✅ Grilled Chicken Sandwich (38g protein): Order as-is (grilled chicken breast, white bun, lettuce, tomato, and honey roasted BBQ sauce).
Chipotle
✅ High-Protein Bowl (65g protein): Cilantro Lime Brown Rice base, Double Chicken, Black Beans, Fajita Veggies, Fresh Tomato Salsa, Lettuce. Optional: Add Cheese (+7g protein) or Guac (+2g protein)
✅ Lifestyle Bowl (54g protein): Choose the High Protein Bowl from their menu, which includes Double Chicken, White Rice, Black Beans, Red Chili Salsa, Cheese, and Lettuce.
Panera Bread
✅ Toasted Frontega Chicken Sandwich (40g protein): Order as-is (Smoked pulled chicken, mozzarella, basil, chipotle sauce, and focaccia).
✅ Teriyaki Chicken & Broccoli Bowl (40g protein): Order as-is (includes rice, chicken, and veggies).
✅ Chipotle Chicken Avocado Melt + Half Greek Salad (45g protein): Chipotle Chicken Avocado Melt as-is (+34g protein) and Half Greek Salad (+11g protein)
Cava
✅ Grilled Chicken Greens + Grains Bowl (55g protein): Supergreens & Brown Rice base, Double Grilled Chicken, with Hummus, Tzatziki, Feta, Pickled Onions, Cucumbers, Tomatoes, and Lemon Herb Tahini dressing.
Sweetgreen
✅ Blackened Chicken Bowl (51g protein): Includes blackened chicken, sweet potatoes, brussels sprouts, kale, wild rice, almonds, hot honey mustard.
✅ Harvest Bowl (41g protein): Order as-is (grilled chicken, wild rice, sweet potatoes, goat cheese, apples, walnuts, balsamic vinaigrette).
Shake Shack
✅ Grilled Chicken Sandwich + Side of Cheese Fries (47g protein): Grilled Chicken Sandwich (34g protein) with Side of Cheese Fries (13g protein)
✅ Double ShackBurger (45g protein): Order as-is (two Angus beef patties, American cheese, lettuce, tomato, ShackSauce, potato bun).
Jersey Mike’s
✅ #7 Turkey & Provolone Sub (41g protein): Regular Size, Mike’s Way (lettuce, tomato, onion, oil & vinegar).
✅ Grilled Chicken Philly Sub (55g protein): Regular Size with grilled onions, peppers, and white American cheese.
Starbucks
✅ Turkey, Bacon & Egg White Sandwich (28g protein): Order as-is.
✅ Egg White & Roasted Red Pepper Sous Vide Bites + Protein Box (36g protein): Sous Vide Egg White Bites (19g protein) and Egg & Cheese Protein Box (17g protein)
Clear Protein: The Easiest On-the-Go Option
Let’s also talk about the very easiest way: clear protein. Have you heard of this yet? They’re these canned drinks (or you can get it in powder form) that taste delicious, but it’s a clear liquid that you can down in between meals or even if you’re in a hurry running out the door anywhere. GENIUS. Get 10% OFF with code MINTARROW!
So That’s How I Get My Protein In!
So there you have it! That’s how I manage to get my protein in every day. It’s really not that complicated once you find the things you actually enjoy eating.
And seriously, if you haven’t tried Clean Simple Eats protein yet, you’re missing out BIG TIME. I did a whole deep dive on why I’m obsessed with Clean Simple Eats where I talk about all their flavors and my favorite recipes too!
Between my protein-packed breakfasts, super quick lunches, and those amazing clear protein drinks, I’m never struggling to hit my protein goals anymore – even with the reduced appetite from my GLP-1 medication.
