Contrary to popular belief, protein isn’t just for bodybuilders. It’s for anyone who wants to lose fat, build muscle, and look toned. Yet, most people don’t eat nearly enough of it.
If you feel like you’re constantly hungry, low-energy, or struggling to lose weight, your protein intake is likely the problem.
Let’s break down why protein is the most important nutrient in your diet and how to easily get more of it.
Why Protein Matters
Think of protein as the LEGO blocks of your body. Everything from your muscles, to skin, to hair, and organs is made from protein. When you eat it, your body breaks it down into amino acids, which are used to repair and build everything inside of you.
If you don’t eat enough protein, here’s what happens:
🚨 Slower Fat Loss – Your body doesn’t prioritize burning fat if it’s missing key nutrients.
🚨 Muscle Loss (Which Makes You Look Softer, Not Leaner) – You burn both muscle and fat when dieting. Protein helps you keep the muscle and lose the fat.
🚨 More Hunger & Cravings – Protein keeps you full. Low protein = you crave snacks all day.
🚨 Energy Dips – Ever feel like you crash at 3 PM? A high-protein meal can fix that.
Simply put: More protein = a leaner, stronger, and more energized you.
How Much Protein Do You Need?
Most people undereat protein without realizing it. The simple rule:
✔️ Eat 1 gram of protein per pound of body weight.
✔️ If you’re managing obesity, use your goal weight rather than your current weight in the calculations.
For Example:
👉 If you’re 200 lbs, aim for 200g of protein per day.
👉 If you’re 300 lbs but felt your best at 220 lbs, aim for 220g per day.
If this sounds like a lot, don’t worry, you’re probably eating more protein than you think. Below, we have outlined some ways that you can get more protein into your diet.
What it Looks Like
The key is to build every meal around protein first, then add carbs and fats.
Here’s an example of what a high-protein day could look like:
🥚 Breakfast: 2 eggs + ½ cup egg whites + whole grain toast with peanut butter → 41g protein
🍦 Snack: 1 cup Greek yogurt + blueberries → 23g protein
🌯 Lunch: Chicken burrito bowl (black beans, rice, veggies, chickpeas, corn) → 38g protein
🥤 Snack: 1 scoop Diesel whey + 1 cup Fairlife milk + banana → 41g protein
🥩 Dinner: 6 oz steak + roasted veggies + quinoa → 52g protein
💡 Total: ~195g protein
As you can see, you don’t have to get fancy with your meals. It’s about making small tweaks to what you’re already eating to make a big difference.
How to Hit Your Protein Goal (Even When You’re Busy)
If you eat at home → Keep eggs, Greek yogurt, chicken, and protein powder stocked.
If you travel a lot → Bring protein bars, shakes, or jerky.
If you eat out often → Look for grilled meat, eggs, or beans in your meals.
Here are easy, high-protein orders from places you maybe already eat at:
🍗 Chipotle/Quesada: Burrito bowl with double meat
🥚 Starbucks: Egg white bites + protein box
🍔 Fast Food: Grilled chicken sandwich (extra patty, no mayo)
If you don’t want to cook, you can use a meal prep service like FitKitchen or BiteMe Meals.
If you want to save money, you can use Flipp to find deals and buy in bulk.
Let’s Sum it Up
To sum everything up, in one sentence: more protein = less hunger, resulting in better fat loss and more energy.
In changing this piece of your day-to-day, we recommend picking one action:
- Add protein to every meal (eggs, yogurt, chicken, or shakes)
- Order high-protein meals when eating out
- Stock up on easy protein sources
These small changes will add up over time, and you will begin to see tangible results when you pair your nutrition plan with a personalized personal training program. As a free resource, here’s a private video breaking down exactly how to increase your protein intake today—watch it, apply it, and see the difference.
If you want some help taking your health and wellness to the next level, you can contact us at info@methodyyc.com or book a consultation here.
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This blog was written by Liam McVarnock, Founder of Ludus Wellness and Nutrition Coach at Method Fitness, combining expertise in fitness, nutrition, and wellness coaching.
