Whether you’re looking to get shredded by New Year’s, or are simply trying to avoid holiday weight gain—you can’t accomplish your goals without a big helping of protein.

According to Tanya Zuckerbrot MS, RD, a Registered Dietitian in New York City and the Founder of the F-Factor Diet, “Protein is an essential part of our diets because it provides the amino acids that are vital to important life functions.” A balanced diet rich in protein can help keep your immune system strong, encourage muscle growth, and enhance fat burn.

While fitting in (around) 30 grams every time you sit down to eat might sound ambitious, it’s rather easy to bolster your meals with plenty of protein. Here are 30 ways to make it happen.