For example, I'm 170 lbs. (and 170 * 0.7 = 119) so I should be eating about 119 grams of protein each day to build muscle.
I'm trying to gain muscles but it seems almost impossible to consume enough protein everyday, so I'm going to keep a record here of some ideas on how to sneak more protein into your diet.
Scoop some protein powder into your coffee in the morning for 20+ grams of protein
This is an easy way to sneak 20+ grams of protein into your diet without barely even trying. You can get a big old bucket of Muscle Milk whey protein powder for $20 at Walmart which will give you like 13 servings of 35g of protein. Kind of pricey, but if you have a job with good hours it might be doable. (Honestly, muscle building is hard for me because I'm so poor and can't always afford it lol)
Add milk in your coffee for about 8 grams of protein
A cup of milk has about 8 grams of protein, which is a little nudge in the right direction. If you drink iced a big ass iced coffee and add a cup of milk and a serving of protein powder, then you'll be muy bueno. You can also just straight-up drink milk throughout the day or use it in your tea or protein shakes.
Crack a few eggs into your pasta
Kinda gross-sounding, but it can add a few dozen grams of protein to your meal easy. Add it to your pasta while it's still super hot and it will naturally cook the egg and make it safe to eat. In general, you can also just use pasterized eggs (which are pre-cooked) so that way you don't have to worry about getting sick from raw egg.
Greek Yogurt
Use greek yogurt instead of sour cream in your tacos, burritos, dips, sauces, curry-stuff, etc.
Cheese
Add cheese to your meals for a bit of protein. Put it in your ramen, in your eggs, in your pasta sauces, and more.
Eat beans and meat
No description needed lol, but let's get into it. Some high-protein meats include TUNA.
Nuts
A serving of hemp seeds has like 14 grams of protein. Add that shit to your smoothie or yogurt.
NOTE: Your body can only consume like 25-ish grams of protein at a time; excess is wasted. So spread your protein intake out throughout the day for maximum effect.