No matter your goals, adequate protein intake should always be a top priority in your nutrition.
Protein is essential and extremely important regardless of whether you work out.
It's essential for changing your body composition, and it also helps with every other process that happens in your body. The role protein has in a healthy diet is very important. It keeps your bones strong, helps maintain muscle mass, and helps keep your skin, hair, and nails healthy.
When you're trying to lose weight, protein is super important. It helps you stay full while in a calorie deficit, plus it helps you maintain your muscle mass while losing fat.
Especially if you want a "toned" look, this means you'll want your muscle definition to show once you lose fat. And for this to happen, you'll need to preserve your muscle mass.
This means you'll need to ensure you're eating enough protein while keeping your overall calories in check. This will allow you to retain lean body mass, keep you feeling full for longer, and help burn a few extra calories via the digestive process, as protein has a higher thermic effect.
Unfortunately, most people aren't eating enough protein and might not even realize it.
How Much Protein Should You Aim To Eat?
You should be eating anywhere from 0.7 grams to 1 gram of protein per lb of lean body mass.
Something to keep in mind is that 0.7 grams should be the minimum. You can eat more.
How do you figure out your lean body mass?
The easiest and simplest way is to use your goal body weight as your lean body mass.
(Example: If you're trying to lose weight and your goal body weight is
150 lb, you should be eating 105 - 150 grams of protein daily. To maintain or gain muscle mass at 140 lbs, you should eat 98 - 140 grams of protein daily.)
Keep in mind that factors like a calorie deficit for fat loss and a calorie surplus for gaining muscle still matter, and the size of your calorie surplus or calorie deficit might determine higher or lower protein intake.
But aiming for the higher end of the range will be best as that will help you at least hit your minimum protein goal.
It can be challenging, initially, to increase your protein intake. But you want to get as close as possible to your daily target.
Use These Tips To Help You
Tip # 1: Start your day with at least 25 grams of protein.
This means that your first meal of the day should have at least 25 grams of protein.
Remember, you can have more, especially if you struggle to hit your daily protein goal. Eating most of it during the first half of the day will help you tremendously, especially if you have a busy day. This way, you're not scrambling to get your protein in at the end of the day.
Here are some examples of what this can look like.
1 Cup of Non-Fat Greek Yogurt (Will give you at least 24 grams of protein. Feel free to add a scoop of protein powder for additional protein.)
A Protein Shake (This will give you 25 grams of protein, depending on the protein powder you use, so make sure you read the label. Feel free to add some non-fat greek yogurt to help front-load your protein at the beginning of the day. This can easily give you 49 grams of protein to start your day.)
Oatmeal with a scoop of protein (This will give you an additional 25 grams of protein depending on the protein powder you use, so make sure you read the label.)
Eggs
2 Whole Egg + 4 oz of Egg Whites can help you start your day with 24 grams of protein.
Or you can make an Egg sandwich with Dave's Killer Bread or Ezekiel Bread. (This can give you 30 - 34 grams of protein because each slice can add 3-5 grams of protein.)
You can't go wrong with eggs. You can make them however you'd like, mix in whatever you want and enjoy them.
"But I don't like breakfast."
"But I don't eat breakfast."
"But I don't like breakfast foods."
If this is you, keep in mind that your first meal of the day can be something other than breakfast foods. It can be leftovers from dinner. I just hope your dinner was high in protein, though. If it wasn't, you can always add a protein source to increase your protein.
Tip # 2: Take some time to write down what protein source you will have in each and every one of your meals, and make sure you build your meals around a protein source.
Take some time the night before to plan what you will eat the next day, or take some time on Sunday and plan your whole week of meals.
Plug it into My Fitness Pal or whatever food-tracking app you're using.
Planning this out will help you stick to your calorie and protein goals.
Now, this doesn't mean you have to cook it and meal prep, but at least write it down so you'll have an idea of what you will be eating.
(Bonus points if you can set aside 90 minutes once or twice a week to cook. This way, you can have your protein source ready in advance.)
Even if you plan the first part of your day, like the first two meals of your day, this will really help you.
So when choosing what to eat, always start by selecting your protein source first, then add any sides or anything else you wish to add to your meal.
Here are some examples:
5 oz of Shrimp (for 29 grams of protein)
4 oz of Tuna (for 26 grams of protein)
4 oz of Chicken Breast (for 26 grams of protein)
A Turkey Sandwich (4 oz of Turkey Deli Meat for 19 grams of protein with Dave's Killer Bread or Ezekiel Bread, Which can easily be 25 - 29 grams of protein.)
Ensuring all your meals have at least 25 grams of protein will make hitting your protein target easier.
Even your snacks should have a protein source, especially if you're having trouble hitting your protein goal.
Tip #3: Increase your portion size.
Increasing the portion size of your favorite protein source can massively help you reach your protein goal.
Going from 3-4 oz of chicken to 5-6 oz will really help you increase your protein without increasing your overall calories too much.
3 oz of chicken is close to your palm size, which is close to 20 - 25 grams of protein, so you'll be getting closer to 40 - 50 grams of protein by doubling it.
So if you're not weighing your protein portions already, you should start.
Tip #4: Have a Protein Shake.
Protein Shakes are a good and convenient option. You can still have a protein shake even on days you don't work out because your body needs protein, whether or not you are strength training.
Just like you eat chicken, fish, greek yogurt, eggs, turkey, or tofu, whether or not you strength train, you can drink a protein shake to hit your protein goals whether or not you lift weights.
If it's the end of the day and you still need to hit your protein goal, but you don't feel like eating solid foods, or you don't feel like cooking, you can have a protein shake.
You can have one in the morning if you are in a rush, and of course, they make for a great quick and easy pre and post-workout shake.
Now you probably don't want to make it a habit to replace all your meals with a protein shake, nor do you want to live off of protein shakes. But they are a convenient option to help you reach your protein goals.
So, supplementing with protein powder isn't necessary, but it can be a good idea as it can be helpful.
Protein Sources
Protein sources that get most of their calories from either carbs or fats are poor protein source options. These protein sources will either have more carbs than protein per serving or more fats than protein per serving, making them a fat or carb source with some protein.
Some examples are Nuts, Quinoa, Chia Seeds, and Chick Peas.
These are fine to eat. Yes, you can get some protein from these foods because they do have protein. They are just not good protein sources.
Nut Butter, like Almond Butter and Peanut Butter, is a popular option. Just know that you can't go increasing your Almond Butter intake without massively increasing your calorie and fat intake.
So, please know that Almond Butter and Peanut Butter are not good protein sources.
This doesn't mean you can't eat them or that they are bad for you. It just means that they are not a good protein source. They are a Fat Source that contains some protein.
Lean Protein Sources should be your go-to. These are protein sources that are relatively low in carbs and fats, which will help keep your protein high and your calories in check.
Below is a comprehensive list of foods that get most of their calories from protein.
I included some vegan protein options at the end of this list. Keep in mind that very few vegan-friendly options get their calories primarily from protein. A lot of vegan protein sources will be higher in fats, carbs, or both. So finding a good plant-based protein powder will be helpful. And your protein goal might need to be adjusted while still trying to hit the minimum.
Lean Fish: per 4 oz
Cod = 20p, 0c, 1f
Grouper = 22p, 0c, 1f
Halibut = 24p, 0c, 3f
Mahi Mahi = 21p, 0c, 1f
Scallops = 19p, 3c, 1f
Sea Bass = 21p, 0c, 2f
Shrimp = 23p, 1c, 2f
Tuna = 26p, 0c, 1f
Lean Meat: per 4 oz
Chicken Breast = 26p, 0c, 1f
Lean Ground Beef (93% lean, 7% fat) = 24p, 0c, 8f
Lean Ground Turkey (93% lean, 7% fat) = 21p, 0c, 9f
Beef Liver = 23p, 4c, 4f
Chicken Liver = 19p, 0c, 3f
Lean Pork Sources: per 4 oz
Lean Pork Tenderloin = 24p, 0c, 4f
Pork Loin Chop = 25p, 0c, 3f
Pork Sirloin Roast = 33p, 0c, 9f
Game Meats: per 4 oz
Bison = 26p, 0c, 3f
Venison = 26p, 0c, 3f
Deli Meat: per 4 oz
Chicken Deli Meat = 22p, 3c, 8f
Ham Deli Meat: = 20p, 3c, 3f
Turkey Deli Meat = 19p, 5c, 2f
Jerky: per 1 oz
Beef Jerky = 9p, 3c, 7f
Turkey Jerky: 19p, 1c, 1f
Eggs:
Whole Egg = 6p, 0c, 5f / per egg
Egg Whites = 9p, 0c, 0f / per 3 oz
Fatty Fish: per 4 oz
Herring = 20p, 0c, 10f
Mackerel = 21p, 0c, 16f
Salmon = 23p, 0c, 12f
Sardines = 28p, 0c, 13f
Fatty Cuts of Meat: per 4 oz
New York Strip = 23p, 0c, 18f
Ribeye = 22p, 2c, 12f
Dairy Options
Fage 0% Plain Greek Yogurt = 24p, 7c, 0f per cup
Low - Fat Cottage Cheese = 28p, 6c, 2f per cup
Vegetarian Options: per 6 oz
Edamame = 22p, 20c, 12f per cup
Lentils = 18p, 40c, 1f per cup
Seitan = 36p, 6c, 2f
Tempeh = 32p, 16c, 18f
Tofu = 27p, 7c, 15f
FAQs
Should you weigh your meat raw or cooked?
Weighing it raw will be the most accurate.
However, the most important thing here is just to track it. This will help you ensure you're hitting your daily protein goal.
So if you're weighing it already cooked, most food trackers have the option to track it either cooked or raw, so make sure you're choosing the correct option.
I don't want huge muscles. I don't want to bulk up. Do I still need to hit my protein goal?
YES!
Go back to the beginning of this article and reread why protein is essential and extremely important regardless of your fitness goals.
Just because you eat protein doesn't mean your muscles will grow. Gaining muscle doesn't happen by accident, nor does it happen overnight.
Building muscle takes consistent work and effort. You'll need to ensure you're eating enough protein, be in a calorie surplus, and train accordingly for many, many months or even years.
So, by just increasing your protein serving doesn't mean you'll get huge muscles.
What happens if I eat more than 25 grams of protein in one meal? Am I only absorbing 25 grams?
Your body will and can absorb more than 25 grams of protein in one sitting.
Eating larger meals with a lot of protein (a lot will be relative to the individual and their protein goals) in one sitting might be uncomfortable, as digestion will take longer, but know that the protein will still be utilized.
Why aren't protein powders and protein bars on the list?
I'm obviously a fan of using protein powder to help hit your protein goal. (See Tip # 4) Look for a protein powder with at least 20 - 25 grams of protein.
The best protein powder for fat loss will be higher in protein and lower in carbs and fat. But, if you find one that you like, that is higher in carbs and fats, and it helps you reach your protein goal. Then use it. Because regardless, though, in the end, you'll still need to be in a calorie deficit to lose fat.
The best protein powder for gaining muscle will have a high protein-to-calorie ratio and should also be higher in carbs. To not only help you reach your protein goal but also your calorie goal for the day. Regardless though, in the end, you'll still need to be in a calorie surplus.
And for protein bars, you have to be careful. A lot of times, they are just candy with protein. And their macros aren't that great. Just because they have protein in them doesn't make them a great option. Now with that being said, they can be convenient. So choose wisely. Just because a protein bar says it's high in protein, it doesn't necessarily mean it is. You'll still want to pay attention to the protein-to-calorie ratio.
Is there an ideal way to distribute protein throughout the day?
The most important thing when it comes to protein is that you hit your protein goal for the day.
Now, how you distribute it can help you make sure you are hitting your protein goal.
Also, here is a video of some examples of what 100 grams of protein looks like, and here is a vegetarian version.
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I really hope this article is helpful to you. I did my best to ensure this was a comprehensive article on how to hit your protein target. So if you found this helpful, please share it with whoever you think might find it useful.
Thank you so much for taking the time to read this! - Deb
