Make vegetables and grains the stars, not the sides
No one said you have to go cold turkey with this. When making stir-fries, cut meat into thin strips and add twice as many vegetables. Toss in sesame seeds and use brown rice, which also contribute to the protein count of the meal. Bulk up your plate with quinoa. While technically a seed, it looks, feels, and tastes like a grain and contains eight grams of protein per cup. Dark green plants like spinach contribute more protein than you think: three grams per half-cup cooked.
Whole grains throughout the day add up to significant protein if you’re choosing them over white, refined counterparts, especially with pasta and bread. Oats, too, at five grams in a half-cup dry.