Small Changes, Big Results: Protein Swaps That Actually Work + What Babies Can Teach Us About Growth

NUTRITION
Easy Ways to Add More Protein to Your Meals

Before you head to Starbucks for an $8 protein latte or sadly sip down another shake that leaves you hungry an hour later… know this: you don’t need fancy products to hit your protein goals. You just need to make the food you’re already eating work harder for you.

These simple, realistic swaps sneak in extra grams of protein throughout your day without changing how you eat or spending more time in the kitchen.

Here’s how to do it:

1. Cook your grains in bone broth instead of water
Swapping water for bone broth when making rice, quinoa, or pasta adds a subtle savory flavor and more protein.
Protein boost: +9–10g per cup of broth used.

2. Add cottage cheese to scrambled eggs or pancakes
Cottage cheese melts right in, making your eggs extra creamy or pancakes extra fluffy.
Protein boost: +12–14g per ½ cup cottage cheese.

3. Mix Greek yogurt into sauces, dips, or soups
Stir it into tomato sauce, curry, or creamy dressings to add tang and creaminess without heavy cream.
Protein boost: +10g per ½ cup.

4. Top your toast with egg whites or mashed white beans
Skip the plain avocado, add a layer of egg whites or smashed white beans under it for an extra hit of protein.
Protein boost: +7g from ¼ cup egg whites or +4g from ¼ cup beans.

5. Add hemp hearts or chia seeds to oatmeal or smoothies
Both are mild and easy to sprinkle with no weird taste or texture.
Protein boost: +6g per 3 tbsp hemp hearts, +3g per tbsp chia.

6. Mix collagen or gelatin into coffee, soups, or stews
It dissolves instantly and adds protein with zero flavor or texture change.
Protein boost: +10g per scoop.

7. Choose higher-protein pasta alternatives
Legume-based pastas (like chickpea or lentil) pack way more protein than regular wheat pasta.
Protein boost: +12–14g per 2oz serving (vs ~7g in wheat pasta).

8. Add edamame or peas to salads, soups, or stir-fries
They’re quick, freezer-friendly, and perfect for throwing into almost anything.
 Protein boost: +9g per ½ cup edamame or +4g per ½ cup peas.

9. Use canned fish (like tuna or salmon) for easy add-ins
Toss into pasta, rice bowls, or even scrambled eggs for quick extra protein.
Protein boost: +20–25g per 3oz can.

10. Snack smart: swap chips or crackers for roasted chickpeas or jerky
They satisfy the crunch craving and actually fill you up.
Protein boost: +6–10g per serving (¼ cup chickpeas or 1 oz jerky).

Most people think they need a whole new diet to hit their protein goals, but it’s really about small swaps. Add protein into the meals you already love, and you’ll start feeling fuller, stronger, and more energized without extra effort.

MINDSET
What Babies Can Teach Us About Success and Failure

Have you ever watched a baby learn something new?
They don’t hesitate. They don’t overthink it. They don’t tell themselves they “should” already know how.

They just try.
And fail.
And try again.

When my son Otto started learning to roll, then crawl, and now walk… he didn’t once stop mid-roll and decide he wasn’t cut out for it. He didn’t compare himself to the baby next door who started walking sooner. He didn’t quit after falling.

He just kept showing up.

And every single “failure” was part of the process that made him stronger, more coordinated, and more confident.

That’s the part we forget as adults. Somewhere along the way, we start seeing failure as proof that we’re not enough instead of the evidence that we’re in motion.

When you’re learning to lift heavier, rebuild your body after pregnancy, or grow your business… you’re not supposed to get it perfect. You’re supposed to stumble, learn, adjust, and try again.

That’s literally how you grow.

So next time you miss a workout, eat off plan, or feel like you’re “behind”…
Take a note from the Otto:

• Don’t make failure personal. It’s feedback.

• Don’t rush the timeline. Every rep counts, even the wobbly ones.

• Don’t stop showing up. The next breakthrough is probably one “try” away.

Progress isn’t found in perfection, it’s built in persistence.

The people who succeed aren’t the ones who never fall.
They’re the ones who crawl, stand, fall again… and keep going anyway.

Make yourself Better Today.