How I Easily Reach My Protein Goal Daily

Most people know protein is important, but they don’t realize just how critical it is, especially as we age. Protein isn’t just for athletes… it’s for anyone who wants to stay strong, energized, and healthy at every age.

Protein is essential for muscle retention, energy levels, hormone health, strength, recovery, and maintaining a healthy metabolism.

Here’s the thing: starting in our 30s, we naturally begin to lose muscle mass, and the rate of loss can increase every decade. Less muscle doesn’t just affect how you look… it also drastically impacts your strength, balance, metabolism, and overall health.

The good news? Eating enough protein, combined with any form of strength training, can slow or even reverse this process! That’s why I preach how essential protein is for our health. It’s a non-negotiable for me in every meal, and no… that doesn’t mean choking down plain chicken all day!

Protein Intake Formula:
A simple way to figure out your daily protein goal is to multiply your weight in pounds by 0.8. The result is the number of grams of protein you should aim for each day.
Example: If you weigh 180 lbs, multiply 180 × 0.8 = 144 grams of protein per day.
This is a solid baseline for most people. If you’re very active, lifting weights, or trying to build muscle, you may benefit from going slightly higher — closer to 0.9–1.0 grams per pound of body weight.

When it comes to meal timing, I like eating every three hours. Each meal usually has between 30-50 grams of protein in it. A typical day of eating for me looks like this:
9:30AM: Breakfast
12:30PM: Lunch
3:30PM: Snack
6:30PM: Dinner
This structure is what works best for me and my schedule. I eat very similar meals daily because they (1) make me feel good and (2) support my health goals of staying lean and having high energy levels.

Below is a list of high-protein and delicious meal ideas I put together that you can pull from and incorporate into your daily life.

Breakfast Ideas:
- Egg scramble with egg whites + vegetables: eggs + egg whites + spinach, peppers, onions
- Protein oatmeal: cook oats, then stir in protein powder & top with berries and peanut butter
- Yogurt or cottage cheese bowl: greek yogurt or cottage cheese, fruit, healthy cereal/granola, and a drizzle of almond butter + cinnamon
- Protein pancakes: made with protein powder, eggs, and banana
- Turkey bacon & veggie omelette
- Smoked salmon toast: on high-protein bread like Unbun or Dave’s Killer Bread with cream cheese

Lunch Ideas:
- Grilled chicken salad: mix greens, avocado, veggies, grilled chicken, and a clean dressing
- Tuna salad lettuce wraps: tuna with avocado oil-based mayo wrapped in romaine leaves
- Quinoa/cauliflower rice & shrimp bowl: with shrimp, roasted veggies, and olive oil
- Turkey & cheese roll-ups: with pickles or cucumbers and hummus on the side
- Steak and veggie stir fry: with coconut aminos & garlic
- Turkey sandwich: sliced turkey breast on high-protein bread with chips and fruit on the side

Snack Ideas:
- Protein smoothie: protein powder, frozen fruit, cauliflower rice, and almond milk
- Beef sticks: Paleovalley & Chomps make incredible beef sticks
- Boiled eggs: easy to prep ahead of time
- Edamame with sea salt: check the ingredients to avoid unnecessary additives
- Greek yogurt with berries: add protein powder for extra protein
- Cottage cheese with pineapple: sweet & savory combo

Dinner Ideas:
- Baked salmon with asparagus: rich in omega-3s
- Turkey meatballs with zucchini noodles and red sauce
- Stuffed peppers: fill with ground beef or turkey + roasted vegetables
- Grilled pork tenderloin with roasted vegetables
- Chicken stir fry with broccoli & bell peppers: use coconut aminos
- Cod or halibut with cauliflower mash and roasted veggies

Shop protein powders here
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Shop more high-protein products here

I hope this week’s newsletter helped educate you about the importance of protein! Be sure to save this since there are many meal ideas in here. If you have any questions, feel free to reply to this email and I’ll get back to you when I can!

– Hunter

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