How can I grow protein in my diet to support muscle development and overall health?

To increase protein intake for muscle development and overall health, include sources like lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds in your diet. Aim to have protein with each meal and snack, and consider incorporating protein-rich foods like Greek yogurt, tofu, and quinoa. Additionally, protein supplements like whey protein powder can be used to boost protein intake if needed. Remember to balance protein intake with a variety of other nutrients for overall health and well-being.