101: Back to Basics Mini-Series: The Three-Pronged Approach to Hitting Your Protein Goals

Jan 13, 2025
 

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Welcome back to the Back to Basics series! This week, we're diving into protein intake—where to get it from, how to improve your intake, and why it matters.

When it comes to protein, many people get caught up in finding the "best" source. Instead, let's focus on what you're already eating and make small adjustments to improve from there. The simpler we keep it, the better it will work for you.

In this post, we'll explore how to identify your current protein sources, easy ways to boost your intake, and why consistency—not perfection—is key to making lasting nutrition changes. Read on for practical tips that won’t overwhelm, but will help protein work for you!

Simplicity Over Perfection

Before we get started, I want to be clear: I’m not a registered dietitian and I’m not here to give you the “perfect” formula. But one thing I’ve learned is that the simpler we keep things, the better they work. So, let’s take a realistic approach and build from where you’re at right now.

Think about what you’re already doing in terms of protein intake and how you can make small improvements. You’re not going to create change by trying to do everything perfectly, right from day one. Instead, we’ll reverse-engineer things—work with what you have, improve upon it, and make sure it fits into your reality.

So, what does your reality look like right now? Maybe you’re a busy professional, a parent, and juggling a million things. That’s okay! We’re going to plan around your life as it is now, and find simple, doable ways to get the protein you need without overcomplicating things.

Three-Pronged Approach to Protein Intake

When it comes to improving your protein intake, I like to think of it as a simple, three-pronged approach. Here's how to tackle it:

  1. Is there protein at every meal or snack?
    Forget about the grams for now. The first step is to simply ask yourself: "Am I getting protein at every meal and snack?" Start by identifying whether protein is showing up consistently in your food. If you're new to this, it’s all about making sure you’re including it at each meal or snack.
  2. Am I spacing out my protein throughout the day?
    After ensuring you're getting protein at each meal, the next step is spacing it out. Ideally, you should aim for protein at least three times a day, or twice a day if you're doing intermittent fasting. For most people, targeting about 30 grams of protein per meal works well. If you’re interested in a more tailored approach, we use specific charts based on factors like height, fat loss goals, or muscle gain in programs like The 30/30 program. But, as a general guideline, 30 grams three times a day is a good target. Just remember, this may vary based on individual needs, and it’s always a good idea to consult with your healthcare team.
  3. Drop the perfectionism.
    Here’s the key: progress, not perfection. Don’t stress if you have a day where you don’t hit your target. Look at the bigger picture—how are you doing over the course of a week? The occasional holiday party or off-day is not the issue. It’s the consistency over time that matters. So, focus on making good choices most of the time and let go of the idea that every day has to be perfect. This approach lets you build sustainable habits that support your health long-term.

Finding the Right Protein Sources for You

When it comes to protein, there are many sources to choose from, and it’s important to find what works best for your body. Some options include meat, dairy, plant-based sources, or supplements like protein drinks. Here’s how to approach this:

  • Listen to Your Body
    The key is understanding how different foods make you feel. For example, if you’re on a GLP-1 medication, some people find that they develop an aversion to meat, even if they previously enjoyed it. Others (like me!) may find that dairy works well for them (like cottage cheese or Greek yogurt), while some might experience inflammation or mucus production. Tune in to how your body responds to different protein sources.
  • Consider Your Protein Options
    There are a variety of protein sources, and within my courses, I provide resources and recipe ideas for both protein and fiber. If you’re looking for more in-depth information, such as the top mistakes people make when starting a GLP-1 medication, my mini-course offers videos, PDFs, and practical links to guide you.
  • Do a Protein Audit
    Every once in a while, it's useful to do an audit of your protein intake. This can be a quick check-in—perhaps once or twice a month—to see if you’re getting enough. By reassessing your protein levels, you can ensure you’re meeting your goals. You don’t have to do this every day, but it's important to stay accountable and adjust if needed. A simple way to track your progress is by checking your body composition through tools like InBody or by taking measurements to see if you're maintaining muscle and feeling stronger.
  • Stay Flexible in Different Environments
    Life doesn’t always provide the perfect protein options. If you’re eating out at a restaurant or staying in a hotel, look for protein opportunities like edamame, shrimp, or even eggs. If you're vegetarian, ask for extra eggs if there aren't vegetarian protein options on the menu. Always be ready to bring along protein bars or drinks for backup when necessary.
  • Don’t Stress About Perfection
    It’s normal for some days to fall short of your protein goals. The key is consistency over time. If you miss a day, don't worry about it—just focus on getting back on track the next day. Consider your protein intake as a long-term habit, not something that needs to be perfect every single day. Keep it simple, and focus on your overall progress.

Keep Protein Varied and Simple with Small Changes

Finding your protein “best hits” takes time, but once you’ve figured out what works for you, it’s all about rotating your options. Over time, you may get tired of the same meals, so mixing things up with different protein sources or rotating ingredients is key. For example, swap between Greek yogurt, eggs, or edamame, and change the fruits or veggies to keep meals fresh.

AI tools can be a great help in generating new meal ideas based on your preferences. Just input what you're looking for, and let the AI suggest recipes that meet your needs. Recipe apps like ReciMe can also be used to store and organize ideas you find on social media or in your own searches, making it easier to revisit meals later.

You don’t need to overcomplicate it. Small tweaks, like increasing the amount of protein in meals you already enjoy, can make a big difference. Whether you’re adding more Greek yogurt or experimenting with new toppings, slight changes can keep your routine interesting and manageable.

Progressing with the Protein Ladder

As you work through the protein ladder, it’s important to focus on both the amount of protein you're getting and whether you’re seeing the desired results. You’ll want to track progress, using tools like InBody to see if your body is responding the way you expect. But remember, don’t overcomplicate things from the start—just begin. Action brings clarity. As you implement, you'll learn what works and what doesn't.

Everyone's journey is different. When I first started, I thought I needed to overhaul everything. I quickly realized that many of the suggested meal plans didn’t work for me because I hated the food or couldn’t make it easily. Customization is key, and it’s why pre-set meal plans often fail. Whether you're adjusting pre-made meals or adding extra protein to your favorite foods, it’s about making things work for you.

Work with what you like and need. If you love protein drinks, great. If not, there are countless other options. The key is to understand how your body responds and adjust accordingly. Ultimately, nutrition is about feeling good, and your body will tell you what’s working. So keep experimenting, and as long as you're feeling better and seeing results, you're on the right track.