The Only 4 Tips You Need to Hit Your Protein Goals

This article is part of our Empowered Eating series — a beginner-friendly guide to understanding nutrition basics and applying them in your everyday life.

Understanding your nutrition is one of the most powerful steps you can take to improve your health and fitness. Your body is built from the food you eat, so it is necessary to ensure you are providing it with enough nutrients to reach your goals.

Whether that goal is to lose or gain weight, your daily protein intake will have the greatest influence on your progress.

Why High-Protein Diets Are Important

Protein provides the amino acids your body needs to recover and build/retain muscle mass, especially in a calorie deficit¹. And trust me, there is a never-ending list of reasons you want to gain/retain muscle mass.

Compared to carbs and fats, protein requires more energy (calories) to break down and digest, which means your body burns more calories just processing the protein you eat into usable forms¹. This phenomenon is known as the thermic effect of food.

High-protein diets can also help reduce your appetite and stick to your calorie goals, as protein is more satiating (filling) than carbs or fats². For those at risk for disease, protein may also help regulate blood sugar and support heart health³!

How Much Protein Do You Need?

A commonly used guideline is 1 gram of protein per pound of body weight. However, depending on your goals, weight, and activity level, somewhere between 0.6 to 1.2 grams per pound of body weight may be appropriate⁴. If you're overweight, using your target goal weight instead of your current weight may give a more realistic and manageable number to aim for⁴.

Tip #1: Start With a High-Protein Breakfast

Start strong by prioritizing a breakfast rich in protein. This sets the tone for a productive day of healthy eating.

Examples: Eggs and turkey bacon, Greek yogurt with berries, protein shake with peanut butter

When you hit your protein early, it’s easier (and more motivating) to stay on track.

A high-protein breakfast also helps you feel full longer and prevents energy crashes, giving you better control over cravings later in the day⁵.

Tip #2: Swap in High-Protein Alternatives

Everyone has their go-to food staples, the ones you get every time you visit the grocery store. If you can swap some of these low-protein, high-calorie options with some higher-protein, lower-calorie options, this will have a huge impact on your protein intake!

Examples:

Regular yogurt → Nonfat Greek yogurt

Full-fat cheese → Low-fat cheese

Pasta → Lentil Pasta

Toast → High-protein bread (e.g., Dave’s Killer Bread, Carbonaut)

Ice cream → Frozen Greek yogurt bars or fruit popsicles

Steak → Grilled chicken breast or turkey

Soda → Zero-calorie alternative

Even modest increases in protein throughout the day have been associated with improved body composition and reduced cravings²⁶.

Tip #3: Keep High-Protein Snacks on Hand

Smart snacking can be the difference between staying in a calorie deficit and unintentionally eating your way out of one. Protein-rich snacks help reduce between-meal hunger, maintain satiety, and assist with lean mass retention⁷.

High-protein snack ideas:

Hard-boiled eggs

Chicken breast bites (store-bought or homemade)

Deli turkey roll-ups

Cottage cheese with fruit

Roasted chickpeas or edamame

Protein bars (look for ≥15g protein, low added sugar)

Having planned snacks on hand helps prevent impulsive eating triggered by hunger or convenience⁷.

Tip #4: Embrace Protein Shakes

Whether you pick up a pre-bottled option or blend one at home, shakes are made for this exact purpose: convenient, high-quality protein that fits your schedule.

Protein supplementation has been shown to help individuals meet daily protein targets and enhance lean body mass outcomes when paired with resistance training⁸.

Finding a protein shake you actually enjoy — one that feels like a treat rather than a chore — can make all the difference in staying consistent. With thousands of options to choose from, no doubt you can find the option that is right for you!

Final Thoughts: You Don’t Have to Be Perfect

This isn’t about hitting the perfect number every day — it’s about being consistent. Make protein a priority, not an afterthought, and the results will follow.

Start small. Choose one or two of these tips to implement this week. Over time, you’ll build momentum, and hitting your daily protein goal will feel less like a challenge and more like a routine.

You’ve got this!

References

1. Leidy, H. J., et al. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038

2. Paddon-Jones, D., et al. (2008). Protein, weight management, and satiety. The American Journal of Clinical Nutrition, 87(5), 1558S–1561S. https://doi.org/10.1093/ajcn/87.5.1558S

3. Clifton, P. M. (2012). Protein and coronary heart disease: the role of different protein sources. Current Atherosclerosis Reports, 14(6), 493–498. https://doi.org/10.1007/s11883-012-0260-1

4. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism, 36(5), 647–654. https://doi.org/10.1139/h11-078

5. Leidy, H. J., & Racki, E. M. (2010). The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in ‘breakfast-skipping’ adolescents. International Journal of Obesity, 34(7), 1125–1133. https://doi.org/10.1038/ijo.2010.3

6. Weigle, D. S., et al. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American Journal of Clinical Nutrition, 82(1), 41–48. https://doi.org/10.1093/ajcn.82.1.41

7. Westerterp-Plantenga, M. S., et al. (2009). Satiety related to 24 h diet-induced thermogenesis during high protein/carbohydrate vs. high fat diets measured in a respiration chamber. European Journal of Clinical Nutrition, 63(12), 1340–1345. https://doi.org/10.1038/ejcn.2009.127

8. Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608