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Adding protein-rich toppings to your meals can keep you satisfied for hours while also aiding post-workout repair and preventing energy crashes. But it’s simple to overdo it with portions if you’re unaware of serving sizes. The secret is choosing smart, nutrient-dense options and sticking to recommended amounts.

Replace calorie-heavy add-ons like whipped cream and salted almonds for lower-calorie protein options. For example, rather than drenching your breakfast in cream, opt for a dollop of plain Greek yogurt. Just 2 tbsp gives you roughly 5g of protein with almost no extra carbs or grease.

For crunchy protein boosts, even small amounts deliver big benefits. A tablespoon of chia seeds or hemp hearts adds nearly 5 grams of protein and healthy fats without pushing calories too high. Invest in a mini scoop so you don’t go overboard with portion sizes. Roasted soybeans is another excellent choice for rice bowls and grain salads—just half a cup offers 9 grams of protein and vegas108 link fiber without the oil-heavy frying often found in snack versions.

Canned fish in spring water can be a secret weapon for sandwiches, grain bowls, and salads. Remove excess liquid thoroughly and mix with just a touch of mustard or lemon juice instead of high-fat spreads. This keeps the protein high and the calorie count low. For plant-based eaters, minced soy-based protein can be pan-seared with herbs and seasonings and folded into grain dishes or rice bowls. A small serving gives you around 8 grams of protein and fewer calories than cheese.

Cheese can be a good source of protein too, but it’s also high in fats and energy. Instead of shaving a large amount over your dish, apply a light dusting to get more flavor per bite. A light dusting adds deep savory notes and essential amino acids without contributing significant calories.

Watch out for processed protein add-ons like protein-enhanced flakes or sprinkles that market themselves as convenient boosts. A surprising number are loaded with fillers. Read labels and stick to whole food sources whenever possible. By prioritizing nutrient density, portion control, and flavor, you can enhance meals with protein without overdoing calories.