Easy Tips to Hit Your Protein Goal
Getting enough protein each day is key if you want to build muscle, lose fat, or just feel better. But let’s be honest, sometimes it feels hard to get it in, especially if you’re busy.
The good news? It doesn’t have to be. Here are 5 simple tips to help you hit your protein goal every day without overthinking it. These ideas are simple, quick, and perfect for anyone on the go.
Why Protein Matters
Protein helps your body repair muscles after workouts, keeps you full, and gives you energy. Most people need about 0.36 to 1.0 grams of protein per pound of body weight daily, depending on their goals and level of activity. For example, if you weigh 150 pounds, aim for 105 to 150 grams of protein a day. These tips will make it easy to hit that number!
5 Easy Tips to Get More Protein
Add Protein to Breakfast
Instead of starting with a carb-heavy breakfast (cereal, toast, etc…), start your day strong with a protein-packed breakfast. Try eggs (one large egg has 6 grams of protein) or blend a quick smoothie with protein powder (20-25 grams per scoop). Mix in some fruit and milk for flavor. It takes just 5 minutes to make!Use a Protein Supplement
Whole foods are great, but protein shakes and bars can help fill the gaps. They’re fast, easy, and perfect when you're busy. Look for whey isolate or plant-based protein powders for easy digestion, low-sugar protein bars or even ready to drink shakes.Include Protein in Every Meal and Snack
Don’t save all your protein for your ‘big meals’ like lunch or dinner. Instead, build your meals and snacks around your protein. It’ll help your body use the protein more efficiently (since you can only absorb about 35 to 50g of protein at a time) and keep you feeling fuller longer.Batch Cook or Prep Protein in Advance
When life gets busy, fast food wins, unless you’re ready ahead of time. Cook protein in bulk so you can grab and go. For example, grill or bake your chicken breasts for the week or hard-boil a dozen eggs. Spending about 30 to 60 minutes on the weekend meal prepping can save you hours (and stress) during the week. You can also keep grab-and-go snacks handy like yogurt (pro-tip: check out higher protein versions of Ratio or Oikos with up to 25g of protein per 5.3oz serving), beef jerky or protein bars. Stash some in your car, bag or desk so you’re never caught off-guard.Track Your Protein (At Least for a Week)
Most people think they’re getting enough protein, but when they track it they’re surprised. Try using MyFitnessPal or, for current clients, the built-in meal tracker with your Legacy Fitness & Nutrition program app. You’ll learn a lot from even a few days of logging. Work with your coach to figure out your goals to get the right amount of protein for you.
BonUS: High-Protein Foods That Are Easy to Prep or Grab
Here’s a list of protein-rich foods that are simple to prepare or buy:
Yogurt: 15-25 grams per 5.3-ounce cup (again check out Ratio or Oikos for high protein options). Buy single-serve cups for convenience.
Eggs: 6 grams per large egg. Boil a batch for the week.
Chicken Breast: 25 grams per 4-ounce serving. Grill or bake in bulk.
Canned Tuna: 25 grams per 5-ounce can.
Protein Bars: 15-20 grams per bar. Look for low-sugar options.
Edamame: 17 grams per cup. Steam and sprinkle with salt for a snack.
Cottage Cheese: 25 grams per cup.
Final Thoughts
Hitting your protein goal doesn’t have to be hard. With these tips, you can eat enough protein even on your busiest days. Keep it simple, plan ahead, and choose foods you enjoy. Your body will thank you!
Want more fitness tips? Check out our other articles at Legacy Fitness or contact us for personalized coaching!
