5 Tips to Hit Your Protein Goal

Hitting your protein goal is essential; it is one of the main things I start working on right away with new clients. If you are currently pretty consistent in the gym but having trouble making progress… I would recommend tracking your protein intake. 

Protein is made up of amino acids essential for building and repairing tissues. Humans need 20 major amino acids. The body can make some of these, and others we get from our diet. So, it is important to consume enough protein through whole foods.

Women need to eat a high-protein diet to support tissue growth, maintenance, and recovery. Optimal protein intake helps ensure women can build and maintain lean muscle mass. Muscle mass strengthens bones, optimizes metabolic rate, and improves mobility and function in all aspects of life. 

Protein is essential for many reasons, whether you are planning to become pregnant, are currently pregnant, or are postpartum. 

Sufficient protein intake during pregnancy aids in the growth and development of the baby. Protein supports your baby by growing and repairing tissues, making hormones and enzymes, and creating antibodies for its immune system. 

Consuming a high-protein diet is very beneficial after giving birth and aids in a faster recovery. Your body has been through quite a lot, and protein will help you rebuild and repair your uterus, pelvic floor, and any tearing post-birth. It is also essential in producing breast milk. Breastfeeding requires ample protein to support the production of casein and whey proteins, which provide the necessary nutrition for the baby’s growth and development. It also aids in strengthening their immune system and promoting optimal health.  

It is no secret that I wholeheartedly believe in adequate protein intake. But how do you know how much protein you need? The general recommendation is 0.8 – 1.2 grams per pound of body weight. Once you figure out how much protein you need, your next step is consistently meeting that amount. 

Over the last five years, I have found simple ways to meet your protein goal. So here are the things I do daily to reach 150 grams of protein. 

1. Start early with a high-protein breakfast.
2. Increase your current protein portions at each meal 
3. Calculate how much protein you need to eat at each meal and snack 
4. High protein additions to your meals/snacks 
5. Find high-protein versions of your favorite foods 

First, I start early. I strive to hit at least 50 grams of protein for breakfast. When I do this, I do not have to play catch-up at the end of the day. I fill my first meal with high-protein foods such as boiled eggs, cottage cheese, Greek yogurt, protein smoothies, etc. By 9 a.m., I have eaten a third of my protein, and I can easily break the rest up into snacks/meals. 

Another easy way to meet your protein goal is to double your current protein portions. When adding a protein source to your plate, increase the portion to get closer to your goal. If I cook eggs, I will add an extra egg or egg whites so I get a little more protein. Be sure to start your meal by eating your protein first, so you only fill up after you get the necessary amount! This is especially helpful on vacation. I am a huge advocate for enjoying your time away, but I do recommend continuing to eat high-protein foods. Eating protein first will help you feel full longer and more satisfied. 

My next tip for hitting your protein goal is to divide your protein goal by your desired number of meals and hit that amount at each meal/snack. If you aim to hit 150 grams of protein, and you usually eat 3 meals and 2 snacks, then you would aim to eat 30 grams each time (150/5 = 30). It seems more attainable and less overwhelming if you desire to hit a smaller number consistently! 

One of my favorite ways to increase protein intake is to incorporate high-protein foods into your meals and snacks. There are lots of foods that are surprisingly high in protein. Some of my favorite foods to add to my meals and snacks are cottage cheese, edamame, greek yogurt, and beans.   Adding in these foods can significantly impact how much protein your meal has. Of course, clean protein powder is another excellent way to add protein to your breakfast, post-workout meal, or snacks. 

My last tip is to find or make higher protein versions of your favorite foods. There are so many swaps for pasta, bagels, and even higher protein cheeses. You can switch out sour cream for Greek yogurt, make ranch dressing with Greek yogurt, add cottage cheese to your pasta sauce, and so much more. I love high-protein pancakes for breakfast, and one of my favorite hacks is high-protein ice cream! Every little bit matters, and you will be surprised how much it adds up while keeping your meals satiating.

There are numerous ways to hit your protein goals, but I find using these tips and tricks helpful to get there. The total number of grams can seem daunting, and looking at it in smaller amounts is way less overwhelming. I hope you feel confident that you can hit that high protein goal now!