Lenny and Larrys
Protein is everybody’s friend. Not just a select few.
It’s easy to think of high-level fitness or bodybuilding or professional athletes when it comes to increasing protein. But this powerful macronutrient is foundational for all of us.
And our muscles aren’t the only benefactor. Protein fuels our internal organs, bones, nails, hair, and even our skin. It helps us maintain balance in our fluid levels, sustain health vision, stabilize our hormones and digestive enzymes—and so much more.
Protein shapes and repairs our bodies for everyday activities and health.
And what helps us each day also helps our fitness. Protein supports recovery from injury and the grind of exercise. It improves our durability, aptitude, and balance—which helps us perform better, increase gains, and prevent damage.
And since it’s so good for all of us (in all kinds of ways), we thought it a pretty good idea to explore ideas for sneaking this fierce nourishment into more of what we eat.
Ideas for eating more protein—all day long
Whether you’re working out, starting the day, catching a quick snack, or preparing dinner, there are many means for edging up your protein intake.
There’s even a place for protein in your dessert!
How to Sneak in some Protein for Fitness
The food we eat for our fitness goals and workouts usually needs to be easy, quick, and portable. (And since a refrigerator is often hard to fit in a handbag, we kept this factor in mind, too.)Here’s what we like for fitness protein needs:
- Nut butters: Almond, cashew, macadamia, sunflower, pistachio, classic peanut, and on. You name the nut, and you can probably find it in butter form.
- Trail mix: Easy to carry in a container or a baggie, you can find trail mixes packed with nuts, seeds, and a variety of other protein-packed resources.
- Cookies and bars: The ultimate go-to for fitness is the power snack. A lot of protein gets packed into snack foods like cookies and bars. At Lenny & Larry's, we put extra effort into creating an exclusive fitness variety packs of our cookies designed with your workouts in mind.
How to Sneak in some Protein for Breakfast
It is said to be the most important meal of the day. But it’s also a meal we commonly do on the fly. Whether you’re the type to really sit down at breakfast or you’re more on-the-go, we have a few ideas.
If you enjoy sitting down with a fresh bowl of oats, try adding seeds, nuts, or maybe even a grass-fed collagen powder to punch up the protein levels. Smoothies are also a great way to blend in your favorite protein powder.
For those on-the-go, we know a cookie probably isn’t your first thought for breakfast foods. But it totally can be. We even put together a variety pack specifically designed with breakfast and added protein in mind.
How to Sneak in some Protein for Lunch
Maybe you skip breakfast or just really like a solid meal in the middle of your day. There are plenty of ideas to slip a little more protein into your average lunch.If you keep things light with a salad, consider sprinkling your veggies with nuts or seeds. We also like a classic egg-crumble on our greens. A salad can also be a great way to use last night's steak because it's a strapping source of protein, whether cold or hot.
Consider alternatives to bread and other carbs. Maybe you go with a deli meat wrap instead of a sandwich, or a serving of quinoa in place of rice.
How to Sneak in some Protein for Dinner
Many of us have less trouble finding protein in our dinner. Whether we are enjoying a nice steak or a grilled chicken, a protein commonly finds its way into the center of our meals.
But if you want to mix things up, never forget about fish. Less often associated with protein, fish still pack a punch and diversify your selections for dinner.
Who doesn’t like topping a favorite food with cheese? Try melting some cheese with your chicken or adding it to a soup for a little protein infusion.
And don’t count out that you can still find plenty of protein in plants. Join others in trying a Meatless Monday. Plant-based foods like chickpea falafel, tofu, or a flavorful meatless burger can be an adventurous way to keep things exciting while not missing out on plenty of protein.
How to Sneak in some Protein for Snacks and Dessert
There’s no reason you can’t enjoy quick bites or sweet delights without protein goals in mind.
Carrying beef jerky with you throughout the day is an excellent method for added protein while snacking. Or, if you enjoy nuts, there are endless varieties to choose from and still get lots of healthy proteins.
Snacks and healthy treats are quite simply who we are at Lenny & Larry’s. It’s our passion and our purpose. We have dedicated ourselves to creating products that treat your taste buds as well as treat your fitness goals.
Other Ways to Sneak Protein Into Your Diet
What are the optimal daily protein requirements based on individual factors such as age, sex, and activity level?
Your daily protein needs depend on several personal factors, including age, sex, activity level, and overall health goals. The Dietary Reference Intake (DRI) recommends a baseline of 0.8 grams of protein per kilogram of body weight for sedentary adults. For active individuals or athletes, this increases to 1.2–2.0 grams per kilogram of body weight to support muscle repair and energy needs.
Children, pregnant individuals, and older adults may require slightly higher amounts due to growth, metabolic changes, or muscle loss associated with aging. Use a reliable online calculator, such as Protein Calculator, to estimate your needs based on these factors.
How does the timing of protein consumption influence muscle growth and weight loss?
When you eat protein can affect how your body builds muscle and manages weight. Consuming protein evenly throughout the day maximizes muscle protein synthesis. Research from PubMed Central indicates that dividing your intake into three or more meals ensures consistent amino acid availability, which helps repair and build muscle tissues.
For weight management, including protein in each meal keeps you feeling fuller longer. Eating a protein-rich breakfast reduces hunger and snacking later. Post-workout protein intake within 30 minutes to an hour can also optimize muscle recovery.
What are the best plant-based protein sources for those following vegetarian or vegan diets?
If you're vegetarian or vegan, you can meet your protein needs with a variety of plant-based foods. Lentils, chickpeas, and black beans provide around 15–18 grams of protein per cup. Tofu, tempeh, and edamame are versatile options with 10–20 grams of protein per serving.
Quinoa, amaranth, and buckwheat are complete plant proteins, meaning they contain all nine essential amino acids. Nuts, seeds, and their butters are excellent snacks with added healthy fats. Nutritional yeast adds 8 grams of protein per 2 tablespoons and works well in soups, sauces, or as a topping.
Are protein supplements like whey or creatine effective and safe for muscle building?
Protein supplements, such as whey or casein, are convenient ways to boost your intake, especially for building muscle. Whey protein digests quickly, making it ideal post-workout, while casein releases more slowly, supporting recovery overnight. Both are considered safe when consumed within recommended limits (20–40 grams per serving). Look for products certified by organizations like NSF International to ensure quality.
Creatine supplements, while not a protein source, complement protein intake by improving muscle strength and performance. The Mayo Clinic suggests that daily doses of 3–5 grams are generally safe for healthy adults.
How can individuals with dietary restrictions or allergies ensure adequate protein intake?
If you have dietary restrictions, you can still maintain sufficient protein levels with thoughtful planning. For lactose intolerance, choose lactose-free whey, plant-based milk, or alternatives like pea protein. Gluten-free diets allow for gluten-free grains like quinoa or rice, which are protein-rich.
If you're allergic to nuts, rely on seeds such as sunflower or chia for added protein. Combining foods like rice and beans ensures you get a complete amino acid profile. Tools like FODMAP-friendly meal planners can help you tailor protein sources to your dietary needs.
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Whether your fitness is designed for everyday health or more intense workouts, our plant-based protein variety snack pack will provide the protein. Make a snack of our Chocolate Chip Complete Cookie. Or slip extra protein into your dessert with our Peanut Butter Chocolate Chip Cookie.
You will definitely want to explore our website for a whole lot of options on sneaking more protein into your fitness, breakfast, lunch, dinner, snacks, and desserts.