Summer is peak season for movement—whether you’re hiking, swimming, hitting the gym, or just chasing the sun. But to fuel that energy and keep your body running strong, protein is key. It supports muscle recovery, keeps you fuller longer, and helps maintain lean mass, especially if you’re active or trying to lose weight.
The good news? You don’t need to overhaul your entire routine to get more protein. With a few simple tweaks, you can pack more into your meals and snacks without even noticing. Here are five easy, no-fuss ways to up your protein game this summer.
1. Start with Protein at Breakfast
If you’re still reaching for cereal or a plain bagel first thing in the morning, you’re missing an easy win. Breakfast sets the tone for your whole day; skimp on protein, and you’ll be hungrier, more sluggish, and more likely to overeat later.
Better choices:
- Greek yogurt: Twice the protein of regular yogurt. Top it with berries and a sprinkle of chia or flax seeds.
- Eggs: Scrambled, poached, boiled—doesn’t matter. Each egg has about 6 grams of protein. Add a slice of whole grain toast and some avocado, and you’re set.
- Protein smoothies: Blend protein powder (whey, pea, or collagen) with banana, almond butter, and a handful of spinach for a fast, high-protein breakfast you can take to go.
Pro tip: Look for ways to batch prep breakfast—hard-boil eggs in advance, portion out yogurt and toppings, or prep smoothie packs to freeze.
2. Lean Into Summer Grilling
Summer means grilling season, and that’s the perfect excuse to get more protein on your plate. Whether you’re cooking at home or bringing something to a cookout, it’s easy to throw together protein-packed meals that are light, flavorful, and satisfying.
Great grill-friendly proteins:
- Chicken breast or thighs: Marinate with lemon, garlic, and olive oil for 20 minutes and toss them on the grill.
- Shrimp skewers: Fast to cook, easy to flavor, and great for parties. Try them with a chimichurri or citrus marinade.
- Turkey or lean beef burgers: Skip the bun or go open-faced if you’re watching carbs.
- Tofu or tempeh: Slice, marinate, and grill just like meat. Tofu’s neutral flavor means it soaks up spices and sauces beautifully.
Bonus move: Grill extra portions and use leftovers in salads, wraps, or grain bowls throughout the week. Meal prep, solved.
3. Swap in High-Protein Snacks
Mindless snacking can wreck your nutrition goals, but swapping empty carbs for protein-rich snacks is an easy fix. Protein curbs cravings, helps regulate blood sugar, and keeps you feeling full between meals.
Easy protein-packed snacks:
- Cottage cheese or ricotta: Pair with sliced peaches or cherry tomatoes. Choose low-fat if you’re watching calories.
- Hard-boiled eggs: A fridge staple. Sprinkle with everything bagel seasoning for flavor.
- Beef or turkey jerky: Look for low-sugar versions. Great for travel or long days outdoors.
- Roasted chickpeas or edamame: Crunchy, salty, and full of fiber and protein.
- Protein bars: Read the label—aim for bars with 10+ grams of protein and minimal added sugar.
Snack strategy: Keep a stash in your car, backpack, or beach bag. Being prepared beats grabbing chips or candy when hunger hits.
4. Upgrade Your Salads
Summer is salad season. But lettuce and cucumbers won’t cut it if you want a meal that actually fills you up. The trick? Think of salads as a vehicle for protein; everything else is just texture and flavor.
Build a better salad:
- Start with protein: Grilled chicken, tuna, salmon, steak slices, tofu, tempeh, or beans.
- Add extras: Hard-boiled eggs, cheese, nuts, or seeds give you another protein boost.
- Use whole grains: Quinoa, farro, or wild rice not only add fiber and texture but also some plant-based protein.
- Top it off smart: Go for Greek yogurt-based dressings or hummus instead of sugary vinaigrettes.
Fast idea: Throw together a “power bowl” with greens, grains, grilled protein, veggies, and tahini or tzatziki. Fast, fresh, and filling.
5. Drink Your Protein—Smartly
Hydration is essential in the summer, but don’t stop at just water. Strategic drinks can boost your protein intake with zero extra effort.
Top picks:
- Protein shakes: Post-workout or mid-afternoon, they’re convenient and customizable. Use whey, casein, pea, or collagen powder depending on your dietary needs.
- Iced protein coffee: Mix chilled coffee with protein powder or pre-made protein drink for a caffeine + protein combo. Great for early mornings or pre-gym.
- Fairlife or high-protein milk: Pour it over cereal, blend it into smoothies, or drink it plain—more protein per cup than regular milk.
- RTD (ready-to-drink) shakes: Brands like Orgain, Premier Protein, or OWYN offer grab-and-go convenience with 20–30g of protein.
Watch out: Avoid sugary smoothies or bottled juices disguised as “health drinks.” Always check the label for protein content and hidden sugar.
Why Protein Matters More in Summer
You’re more active. You’re often outdoors. You’re eating lighter. Summer naturally pulls us into a higher-energy rhythm, and protein helps your body keep up. Whether you’re recovering from a tough hike or just trying to stay satiated between poolside meals, more protein means:
- Better muscle repair (after workouts or long days)
- More stable energy (less crashing or overeating)
- Support for weight loss or maintenance (keeps hunger in check)
Most people should aim for 0.6–1 gram of protein per pound of body weight per day, depending on their goals and activity level. That might sound like a lot, but with the right habits, it’s doable, even in flip-flops.
Final Thoughts
You don’t need a meal plan overhaul or expensive supplements to boost your protein intake. Just make smart swaps, upgrade your go-to meals, and keep a few high-protein staples on hand.
This summer, think of protein as the engine that keeps your energy steady and your body strong. Whether you’re at the grill, on the trail, or lounging in the sun, these five easy upgrades can help you eat better, feel better, and move through the season like you mean it.
