Many women don’t get enough protein. Recent data released by the U.S. Department of Agriculture says that a third of women between the ages of 20-40 don’t get their recommended daily serving.  And what a pity! High-proteins foods take more work to digest, metabolize, and use, and are essential in making sure you burn fat and not muscle. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time.

So how do you up your daily dose of protein?  Unfortunately, most complete proteins—those that provide your body with all nine of the amino acids it needs to build long lean muscle—are not as easily accessible as other foods. Sure you can grab a handful of nuts (almonds are always great) but they aren’t complete proteins. And you can’t exactly grab a piece of chicken the way you can grab an apple.  But here two tricks to make sure you keep your fridge and body stocked with ample amounts:

Protein heavy breakfasts can help stabilize your appetite for the day.  Instead of a piece of toast, or that bowl of cereal, try cooking up a bowl of that great grain, quinoa.  Everyone has been raving about the health benefits of quinoa for a minute now, but starting your day with a heaping bowl of grains can do your body wonders. Spice it up a bit with cinnamon (also great for lowering blood sugar levels), almonds, and raisins.

Prep chicken breasts on Sunday and store them the fridge for the coming week.  Most of us are busy bees, but if you spend a little time on Sunday afternoon cooking chicken, you can store it in Tupperware and you have the perfect snack, salad addition, or high-protein lunch for the whole week.

-Arianna Schioldager