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- I used to be bad at getting enough protein. Here are 3 whole foods I keep in my kitchen to hit 90 grams a day. (businessinsider.com)
Meeting daily protein goals can be a challenge, as Julia Pugachevsky discovered when aiming for 90 to 100 grams a day to support muscle building and fat loss. While protein powders and bars offer convenient options, Julia preferred to focus on whole or minimally processed foods to fuel her body more naturally.
One of her favorite finds? Cottage cheese.
Initially skeptical about its texture and taste, Julia found that when blended into dishes like omelets or pasta sauce, it works much like ricotta cheese-adding a creamy texture and a solid protein boost without overwhelming flavor. A simple omelet with two eggs and half a cup of cottage cheese delivers about 26 grams of protein, especially when paired with whole-grain toast.
For quick lunches, Julia turns to tinned fish, such as sardines or salmon. Though not the most glamorous choice, these canned options provide 18 to 21 grams of protein per serving.
Combined with whole-grain bread, a single meal can cover roughly a third of her daily protein needs. Beyond protein, sardines offer heart- and brain-healthy omega-3 fatty acids, making them a nutritious, speedy meal solution.
For those less inclined toward fish, canned chicken is a viable alternative.
Another simple upgrade comes in the form of ultra-filtered milk. Products like Fairlife contain significantly more protein than regular milk by concentrating casein and whey while reducing lactose and sugar.
Julia uses filtered milk in her coffee and protein shakes, gaining an extra protein kick without the digestive discomfort she experienced with traditional dairy. On workout days, combining two cups of this milk with a scoop of protein powder can supply over half her daily protein target.
Julia’s approach highlights that while hitting protein goals requires some effort, keeping a few staple, minimally processed foods on hand-cottage cheese, tinned fish, and filtered milk-can make the process manageable and enjoyable. This strategy supports her fitness goals without relying heavily on ultra-processed protein products, proving that balanced nutrition doesn’t have to be complicated.