Protein is having a moment right now—and for good reason.

Whether you're trying to lose weight, build muscle, maintain muscle as you age, improve recovery from workouts, support healthy aging, or you're currently taking a GLP-1 medication, chances are you've heard the same advice:

"Eat more protein."

The challenge is that most people stop there.

Knowing protein is important and actually getting enough protein are two very different things.

As a coach, I often find that people aren't lacking information. They're lacking a practical system.

So let's simplify it.

Let’s Cover Why Protein Is So Important

Protein is important for your body beyond weight loss and muscle mass. Here are a few reasons why it’s a key macronutrient:

Supports the growth and repair of muscles, skin, bones, hair, and nails

Helps produce enzymes that aid digestion and energy production
Plays a role in hormone production and regulation
Supports immune function and overall health
Helps transport oxygen and nutrients throughout the body
Supports muscle maintenance and recovery
May help promote satiety, keeping you fuller for longer
Can support blood sugar balance and steady energy levels
Plays an important role in healthy aging, body composition, and weight management

How Much Protein Do I need?

Honestly, that depends. Here are some general recommendations for daily protein intake. That being said, there is room for flexibility and adaptability. You should also be following any recommendations from your healthcare provider in conjunction with any health or nutrition needs for your specific scenario.

1. General Health & Sedentary Lifestyles

Recommendation: 0.8 - 1.0g per kg of body weight
Details: This is the baseline Recommended Dietary Allowance (RDA) to prevent deficiency in non-exercising adults.

2. Muscle Growth & Strength Training

Recommendation: 1.6 - 2.0g per kg of body weight
Details: To build muscle effectively, this range maximizes Muscle Protein Synthesis (MPS). For a 150 lb (68 kg) person, this translates to 109 - 136g daily.

3. Weight Loss & Fat Burning

Recommendation: 1.8 - 2.3g per kg of body weight
Details: Higher protein intake helps preserve lean muscle mass while you are in a caloric deficit, ensuring weight lost is primarily fat.

4. Endurance Athletes

Recommendation: 1.2 - 1.4g per kg of body weight
Details: Distance runners, cyclists, and swimmers need extra protein to aid in recovery and repair muscle tissue damage from continuous aerobic activity.

These are guidelines. Guidelines are meant to be flexible and should be modified for YOU. More on that as we dive deeper into how to get enough protein below. ↓

Step 1: Find Out How Much Protein You're Currently Eating

Before you start changing anything, build awareness.

You don't need to track forever, but spending a few days logging your meals can be incredibly helpful.

Use an app like MyFitnessPal or Cronometer and simply observe:

How much protein am I eating each day?
Which meals contain the most protein?
Which meals are lacking protein?
Am I consistently hitting my goals?

Many people are surprised to discover they're eating far less protein than they thought.

Awareness creates opportunity.

Step 2: Determine Your Protein Goal

There isn't one perfect protein target for everyone.

Your ideal intake depends on factors like:

Age
Activity level
Body composition goals
Overall health
Whether you're trying to lose weight, maintain weight, or build muscle

Use the general guidelines above as a starting point rather than a rigid rule.

Remember: consistency matters far more than perfection.

Step 3: Focus on One Meal First

This is where most people make things harder than they need to be.

They decide to overhaul breakfast, lunch, dinner, and snacks all at once.

Instead, start with one meal (yes - ONE meal).

Breakfast is often the easiest place to begin because it's traditionally lower in protein for many people.

For example:

Current breakfast: Bagel and coffee

Higher-protein breakfast: Greek yogurt bowl with berries and nuts

Current breakfast: Two eggs + a banana

Higher-protein breakfast: Three eggs plus cottage cheese, w/a small orange

Current breakfast: Oatmeal

Higher-protein breakfast: Oatmeal with protein powder stirred in

Practice that one habit consistently for 1-2 weeks before adding another.

Step 4: Build Protein Into Every Meal

A simple question I encourage clients to ask themselves is:

"Where's my protein?"

Before every meal, identify the protein source.

Examples:

Breakfast:

Eggs
Greek yogurt
Cottage cheese
Protein smoothie

Lunch:

Chicken
Turkey
Tuna
Tofu
Lentils

Dinner:

Fish
Lean beef
Chicken
Tempeh
Beans

Snack:

Protein shake
String cheese
Greek yogurt
Edamame
Cottage cheese

When protein becomes the anchor of the meal, everything else tends to fall into place more easily.

Step 5: Pay Attention to How You Feel

Protein isn't just about hitting a number.

Notice what changes when you increase your intake.

You may find:

You're fuller longer
You snack less often
Your energy feels more stable
Your blood sugar feels more balanced
Your workouts improve
Recovery feels easier
Cravings decrease

Your body provides valuable feedback.

Use that information to determine what works best for you.

Easy Ways to Add 10-20 Grams of Protein

One of the biggest misconceptions about protein is that you need to completely change your diet.

Often, small additions make a significant difference.

Add 10-15 Grams

2 hard-boiled eggs = 12 grams
String cheese + turkey slices = 10-12 grams
½ cup cottage cheese = 12-14 grams
¾ cup Greek yogurt = 15-18 grams
½ cup edamame = 9-10 grams

Add 20-30 Grams

Protein shake = 20-30 grams
4 ounces grilled chicken = 25-30 grams
1 can tuna = 20-25 grams
5 ounces salmon = 25-30 grams
1 cup cottage cheese = 25-28 grams

My Coaching Take on Protein

If you're trying to get more protein, don't start by changing everything.

Start by building awareness.

Track your intake for a few days.

Choose one meal.

Make one small improvement.

Practice it consistently I highlighted this for a reason - this is the part where people give up - it’s so important to practice consistently over time to see real results!

Then build from there.

Healthy habits don't have to happen overnight.

The people who are most successful aren't usually the people who make the biggest changes. They're the people who make manageable changes and stick with them long enough for those changes to become part of their lifestyle.

Protein is important—but like every other nutrition habit, it works best when it's realistic, sustainable, and personalized to your needs.