There is a good chance you do not have the time, energy or inclination to measure or portion your food. The simplest intervention is to pick foods that are more nutrient dense, more fibre and more protein rich. In the attached image is a list of foods and what percentage of the calories in those foods comes from protein. 

If you fill between a third or half of your plate in every meal with foods that cross the 30 percent mark, you will hit your protein intake without any difficulty. Odds are high that you will feel full in every meal too. 

You will find some foods span across different protein content categories. Cottage cheese contains thrice the amount of protein versus paneer.
Skim milk contains more than 1.5 times the protein compared to whole cream milk. 
A processed tofu will contain 1.5 times the protein compared to less processed soybean.
Defatted nut products can have thrice the protein content compared to regular nuts.


Making an effort to pick the right foods and stock up on them can make life a whole lot easier when it comes to sustaining better eating habits.