We all know protein is important, but why exactly? If you’re an active person—whether you’re running, swimming, lifting, or chasing your dog around the park—you need protein to keep your muscles strong, recover properly, and stay energized. But how much do you actually need, and how do you hit that target without feeling like you’re constantly chewing on chicken breasts?
How Much Protein Do You Need?
The general guideline is around 1.4–2.0 grams per kilogram of body weight for active individuals. If you’re training hard, recovering from injury, or aiming for muscle growth, you’ll be on the higher end, possibly closer to 3g/kg/bw. If you’re just casually active, you can aim for the lower end.
Easy Ways to Get Enough Protein
The good news? You don’t have to live on grilled chicken and protein shakes. There are plenty of delicious and convenient options:
Breakfast Power-Ups
- Greek Yogurt (15–20g per cup) – Mix with fruit and granola for an easy win.
- Eggs (6g per egg) – Scrambled, boiled, or in an omelet, they’re a breakfast classic.
- Oats with Protein Powder – Turns your morning porridge into a muscle-building meal.
Lunchtime Staples
- Cottage Cheese (15–20g per serving) – Great on toast, in a salad, or just straight from the tub.
- Canned Tuna or Salmon (20–25g per can) – Quick, no-cook, and packed with protein.
- Tofu or Tempeh (15–20g per serving) – Perfect for stir-fries or sandwiches.
Dinner Delights
- Lean Meats & Fish – Chicken, beef, pork, salmon—whichever you like, they’re protein powerhouses.
- Lentils & Chickpeas (15–18g per cup) – Ideal for soups, curries, and salads.
- Quinoa (8g per cup) – A sneaky grain that’s actually a complete protein.
Snack Attacks
- Protein Bars – A good backup when you’re on the go.
- Nut Butters – Spread on toast or eaten by the spoonful (we won’t judge).
- Hard-Boiled Eggs – Portable and packed with nutrients.
The Bottom Line
Hitting your protein goal doesn’t have to be a chore. A little planning, some tasty options, and maybe a protein-packed snack in your bag, and you’re good to go. Whether you’re training for an ultramarathon (wink, wink) or just want to feel strong and energetic, getting enough protein each day is one of the easiest ways to support your body.
Now, what’s your go-to high-protein meal?
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