Do I need expensive shakes or specialty foods to get more protein?

No. Ordinary foods can provide protein. Eggs, beans, lentils, yogurt, tofu and canned fish are examples; the practical choice depends on your preferences, tolerances and local prices. USDA protein-food guidance.

A shake can be convenient, but it is not automatically necessary or better than food. At MedFIT, the goal is a pattern you can afford and repeat, not a shopping list that becomes another reason the plan feels impossible.

Look for ways to improve protein without adding unwanted sugar or calories. For example, using a suitable higher-protein option in coffee instead of a sugary creamer can be a practical swap; compare the labels rather than simply adding both.

Start with one manageable change rather than rebuilding every meal.

Next: Identify one meal that could use a protein source you already like and can reasonably afford.