Simple Swaps for More Protein

July 9, 2026 1 Minute Read

MyMagazine

Boost your daily protein without overhauling your entire routine with three easy this-for-that swaps.

Protein Rotini pasta with 5-10 grams of protein

Swap Regular Pasta for Higher-protein Versions

Creamy rotini. Spicy arrabbiata. Mac and cheese. Keep them all — just trade regular pasta for higher-protein versions. These alternative pastas are often made with legumes (like chickpeas and lentils), blended flours or added whey protein. Depending on which pasta you pick, you can boost your protein intake by 5–10+ grams per serving.

Sandwich with tuna and greek yogurt instead of mayonnaise will have 10-12 grams of protein

Swap Mayo for Greek Yogurt

Did you know you can enjoy tuna and chicken salad with 10x the protein? The secret is replacing mayo with Greek yogurt. Use a 1:1 substitute or work up to it gradually if you’re concerned about taste. Still a little unsure? Add a splash of lemon juice, a touch of mustard or a drizzle of olive oil to balance the tang. A ½ cup of Greek yogurt typically has about 10–12 grams of protein compared to mayo’s 1 gram.

Fresh Edamame can have 18 grams of protein

Swap Bagged Snacks for Edamame

Instead of your go-to bagged snack, consider edamame. There are plenty of ways to enjoy these green gems — straight from the pod, steamed, shelled, baked, you name it. Plus, 1 cup of cooked, shelled edamame serves up around 18 grams of protein. Now that’s one satisfying snack.