There’s no denying it: protein is having a moment. Grocery stores are filled with fortified snacks, and protein stacking videos are all over social media.
While it might seem like just another trend, protein is far from a fad. It’s essential for building and maintaining lean muscle, keeping your immune system strong, and providing steady energy to power you through the day.
For most adults, a good rule of thumb is to eat approximately 1 gram of protein per pound of your ideal body weight. If your goal weight is 130 pounds, for example, you’ll want to eat 130 grams of protein each day.
Of course, hitting that number every day is much easier said than done. Between work deadlines, busy fall calendars, and family obligations, ‘getting enough protein’ often slips to the bottom of the priority list.
I always emphasize sustainable habits over quick fixes. Many of my personal training clients start off eating less protein than they should. Rather than setting an overwhelming goal, we focus on small changes, like eating 25 additional grams of protein per day. Once that sticks, we gradually increase until they reach the right number for their goal weight.
I also like to arm my clients with a few practical tips. By combining these strategies, you’ll find hitting your weekly protein goals isn’t nearly as intimidating as it sounds. It’s all about planning ahead, keeping things convenient, and setting yourself up with options you actually like!
When you’re planning meals for the week, start by choosing your main protein source, then build the rest of the meal around it. I usually pick 2-3 proteins and alternate them throughout the week. This approach makes meal planning easier and ensures you don’t get to the end of the day realizing your protein intake has fallen short.
Ideally, most of your protein comes from whole foods, but let’s be real, that’s not going to happen all the time. Having high-protein snacks on hand prevents you from reaching for less filling options. Some of my favorites are Chomps beef sticks, Built Puffs protein bars, string cheese, Greek yogurt, and tuna packets.
This one might be the most important. While variety is great, consistency is what keeps you on track. Find 2–3 high-protein meals you genuinely enjoy and don’t mind repeating. I rotate between two go-to breakfasts and two go-to lunches every week. I know they taste good, keep me satisfied, and help me consistently hit my protein target without overthinking it.
If you’re already firing up the stove or oven, why not make enough for two nights? Double your favorite protein dinner recipe and freeze the other half for another night. I like to cook a big batch of ground turkey or beef, and season it differently each night (tacos one day, pasta sauce the next). It’s all about working smarter, not harder!
Fall equals football season (go Birds!), which probably means you’ll be eating a lot of delicious snacks that don’t always help you hit your fitness goals. Look for shareable recipes that are also high in protein, like turkey chili with beans or pulled chicken served on whole-wheat slider buns. Bonus points if you can make it all in a crockpot, saving you time in the kitchen.
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