Protein is the key to building muscle, recovering faster, and keeping you feeling full and energized throughout the day.
But if you’re like many of our clients, hitting your protein target can feel like a challenge. You’re busy, meals get rushed, and sometimes you just don’t know what to eat. The good news? With a few simple changes, getting enough protein can be easier than you think.
Why Protein Matters
Before we dive into solutions, let’s talk about why protein is such a big deal:
✅ Builds & preserves muscle – Essential for strength, performance, and metabolism.
✅ Aids recovery – Helps repair muscles after workouts so you’re not sore for days.
✅ Keeps you full – Reduces cravings and keeps energy stable throughout the day.
✅ Supports fat loss – Helps maintain lean muscle.
How Much Protein Do You Actually Need?
A good starting point is 0.7–1g of protein per pound of body weight. If you weigh 150 lbs, aim for 105-150g of protein daily.
The key? Spreading it throughout the day. It’s much easier to hit your goal when you get 25-40g per meal instead of trying to play catch-up at dinner.
5 Ways to Get More Protein (Without Overcomplicating It)
1. Start Your Day with Protein
Skipping protein at breakfast makes it harder to catch up later. Instead, try:
- Scrambled eggs with turkey sausage
- Greek yogurt with berries and granola
- A protein smoothie with banana, and peanut butter
- Protein pancakes or oatmeal with added protein powder
2. Build Every Meal Around Protein
Instead of thinking of carbs first (like pasta or rice), center your meals around a high-protein source. Some easy options:
🍗 Chicken stir-fry with veggies and rice
🥩 Steak with roasted potatoes and asparagus
🐟 Salmon with rice and roasted veggies
🌯 Taco bowls with lean ground beef, beans, and avocado
3. Make High-Protein Snacks a Habit
If you go hours between meals, it’s easy to fall behind on protein. Here are some simple snack ideas (plus, check out the attached graphic for even more options!):
- Hard-boiled eggs
- Cottage cheese with fruit
- Jerky or deli turkey roll-ups
- Protein bars or shakes
4. Keep It Simple with Quick & Easy Protein Sources
Not every meal needs to be fancy. Having convenient, high-protein options on hand makes it easy to stay on track:
Rotisserie chicken – Pre-cooked, ready to add to meals liked bagged salad or rice
Eggs – Scramble, boil, or make an omelet in minutes
Protein powder – An easy 25-30g boost
String cheese or cottage cheese – Great for quick snacks
Canned tuna or salmon – Mix into salads, wraps, or eat straight from the can
5. Don’t Be Afraid of Protein Shakes
Whole foods should always come first, but a high-quality protein shake is a great way to fill in the gaps when life gets busy. Try adding one post-workout or as an afternoon snack to help hit your goal.
What’s Next?
Take a look at your meals this week—are you getting enough protein? If not, pick one or two of these strategies and start making small changes.
Comments