If it feels like everyone’s suddenly talking about protein, you’re not imagining it. Between the rise of GLP-1 drugs like Ozempic and a broader move away from low-carb diets, protein has become the thing everyone’s chasing right now. Here’s the good news: you don’t need a ribeye every night to get there.
What “high protein” actually means
Researchers have found that eating roughly 25 to 30 grams of protein in one meal maximally kicks your body’s muscle-building response into gear. That number matters even more if you’re on a GLP-1 drug. These medications curb appetite so well that people often eat a lot less overall, and close to 40% of the weight lost on semaglutide can come from muscle, not just fat. Hitting that protein number at meals isn’t just a wellness trend anymore. It’s become a real need for a lot of people.
Four affordable ways to hit 25 grams
Eggs and cottage cheese: Three eggs get you about 18 grams. Stir in a half cup of cottage cheese, worth around 12 grams, and you’ve cleared 30 grams before breakfast is even done.
Canned tuna: A standard five-ounce can packed in water delivers more than 30 grams on its own. Sardines and canned mackerel come close, and neither one spoils in your pantry.
Lentils plus an egg: A cup of cooked lentils gets you to about 18 grams. Add a fried egg or a sprinkle of feta and you’re well past 25.
Tempeh or tofu with edamame: A full cup of tempeh alone delivers about 34 grams. Tofu needs a little help. A half cup gets you around 10 grams, but toss in a cup of edamame, worth about 18 grams, and your stir-fry easily clears the mark.
The bigger picture
This isn’t just a fad for people on medication. Roughly 18% of U.S. adults are now using a GLP-1 drug, up from about 14% last year, and more than a third of current users say they’re already buying more protein at the grocery store while cutting back on sweets and salty snacks. Restaurants and food brands are taking notice too.
The takeaway? You’ve probably already got what you need. Eggs in the fridge, a can of tuna in the pantry, a bag of lentils in the cupboard. Hitting your protein goal doesn’t have to mean a bigger grocery bill or a steak dinner every night.
Jennifer Allen is a retired professional chef and long-time writer. Her work appears in dozens of publications, including MSN, Yahoo, The Washington Post and The Seattle Times. These days, she’s busy in the kitchen developing recipes and traveling the world, and you can find all her best creations at Cook What You Love.