When I recently polled our RiverTown Women’s Health & Wellness Facebook group about the health topics you wanted to hear more about, protein landed in the top two. And I get it. Protein is everywhere right now—protein coffee, protein cereal, protein pasta, protein snacks. At this point, I’m half expecting someone to launch protein water for our houseplants.

But underneath all the hype, protein really is important—and getting enough doesn’t have to mean eating grilled chicken at every meal or carrying a shaker bottle everywhere you go.

Protein is one of the three major macronutrients, along with carbohydrates and fats. It’s made up of amino acids, which your body uses as building blocks. Protein helps build and maintain muscle, repair tissues, support your immune system, produce hormones and enzymes, and even helps keep you feeling full and satisfied after meals.

And maintaining muscle becomes increasingly important as we get older. We naturally begin losing muscle mass with age, so pairing regular strength training with adequate protein is one of the simplest ways to support strength, mobility and healthy aging.

Protein doesn’t only come from meat. There are plenty of ways to mix things up throughout the week.

Animal proteins include chicken, turkey, beef, pork, fish and seafood. These are generally complete proteins, meaning they contain all nine essential amino acids your body can’t make on its own.

Eggs and dairy are another easy source. Think eggs, Greek yogurt, cottage cheese, milk and cheese. Greek yogurt and cottage cheese are two of my favorite protein “sneaks” because you can add them to foods without making every meal feel like a protein project.

Plant proteins include beans, lentils, chickpeas, tofu, edamame, nuts, seeds and whole grains. Some plant foods are complete proteins—soy and quinoa are examples—while others provide different combinations of amino acids. Eating a varied diet throughout the day generally takes care of the rest.

Now for the fun part: getting more protein onto your plate without completely changing the way you eat.

Blend cottage cheese into scrambled eggs before cooking them for extra creaminess and protein. Stir Greek yogurt into dips, dressings or sauces in place of sour cream. Add hemp hearts or chia seeds to oatmeal, yogurt and smoothies. Toss edamame into salads and bowls. Swap traditional pasta for a chickpea or lentil version occasionally. Add white beans to soups—or blend them right into a creamy soup where no one will ever know.

Even snacks can work a little harder. Pair fruit with Greek yogurt, apples with peanut butter, crackers with tuna or chicken salad, veggies with hummus, or grab a couple of hard-boiled eggs instead of a snack that leaves you hungry again 20 minutes later.

Slice chicken breast, bell peppers and onions and toss with olive oil and fajita seasoning. Roast at 425°F until the chicken is cooked through and the veggies are tender. Serve over rice with black beans, salsa and avocado. Add a spoonful of Greek yogurt instead of sour cream for—you guessed it—a little more protein.

Blend 6 eggs with ½ cup cottage cheese, salt and pepper. Stir in chopped spinach, peppers and a little shredded cheese. Pour into a greased muffin pan and bake at 350°F for about 18–22 minutes. Refrigerate the extras for an easy grab-and-go breakfast or snack.

Drain and rinse a can of chickpeas, toss with olive oil and your favorite seasoning, then roast at 400°F until crispy. Add them to a bowl with quinoa, chopped cucumber, tomatoes, greens and avocado. Finish with hummus thinned with a little lemon juice and water for a quick creamy dressing.

You don’t necessarily need to overhaul your diet, obsess over grams or turn every snack into a science experiment. Start by looking at the meals you’re already eating and ask one simple question:

If there isn’t much, add some. An egg here, Greek yogurt there, a handful of edamame, some chicken on your salad or cottage cheese blended into something unexpected—it all adds up.

Protein may be having its moment, but this is one wellness trend that’s worth keeping around.