Eating healthy requires effort—there are no quick fixes or magic solutions. But according to nutritionist Charles Orrico, one key ingredient should be a staple in every meal: protein.

Protein is essential for the body—it helps repair tissues and muscles, supports metabolism, boosts the immune system, and more. Without enough protein, you may feel tired, hungry, and experience other negative effects.

Orrico also emphasizes that planning your meals is crucial for better eating. Each of the following dishes can be paired with chicken or beef bone broth (which provides 8–10 grams of protein per cup, plus minerals, vitamins, and collagen) and low-glycemic vegetables like leafy greens, broccoli, cauliflower, bell peppers, cabbage, mushrooms, and artichokes.

Here are some protein-packed meal ideas:

– White fish cooked with lemon, garlic, and herbs, served with a kale salad topped with quinoa and walnuts.
– A French omelet made with three eggs and your choice of mixed vegetables. Eggs are a high-quality protein source and rich in B vitamins, which help regulate the nervous system.
– A broccoli and chickpea “Caesar” salad with a yogurt-based dressing.
– A lentil salad with cheese, asparagus, and tomatoes, topped with nutritional yeast for extra flavor and protein.
– A slice of toasted sourdough bread with cottage cheese, sprinkled with flax seeds and pistachios.