Many people instinctively reach for processed white grains, which have almost all nutritional content removed. Whole grains have a pretty decent amount of protein, with amaranth boasting nine grams per cup (via Healthline). Brown rice, whole-wheat bread, steel-cut oatmeal, and couscous are all whole grains that have not had their nutritional content stripped and are pretty high in protein. Switching out white toast for whole-wheat toast in the morning can amp up your intake without much effort (via Self).
We all know that fish is healthy (as long as it is not loaded with mercury, like tuna and swordfish), but we struggle to eat as much as we would like. Eating canned fish is a great way to increase your intake because it is portable and does not require refrigeration (via Healthline). Bring a can of salmon to work with you, and during your lunch break, add some mayo and make a sandwich with some whole-wheat bread. You can also add it to a healthy salad that includes edamame and almond slivers for extra protein without the carbs (via Eating Well).