All About Protein: A Guide to Make it Simple

Simply put: protein keeps you strong, steady, and resilient—inside and out.

Protein: Why it matters & how to get enough…

One of the most common things I hear from clients is, “I really struggle to get enough protein.” And honestly, I get it. With all the noise out there about high-protein diets and weight loss trends, it can be overwhelming to know what actually works.

Here’s what I know: most people feel better, have more energy, and see better results when they prioritize protein—especially when paired with balanced carbs and healthy fats (more on those in upcoming posts).

Whether your goals are better energy, improved blood sugar balance, weight loss without constant hunger, or gaining lean muscle, getting enough protein is key.

Protein supports muscle retention, metabolism, hormones, and long-term results. In fact, it should be the first thing on your plate, no matter what your eating pattern looks like.

From personal experience, I’ve tried it all—including going vegetarian—and found it hard to meet my protein needs that way. I lost muscle, felt more tired, and noticed some weight gain. But I’ve also seen others thrive on plant-based diets. There’s no one-size-fits-all—it's about tuning in and finding what feels best in your body.

More to come on how much protein you really need and easy ways to get there—without overthinking it.

The role of protein in your body

Protein is one of the three macronutrients (alongside carbs and fats) and provides 4 calories per gram. It’s made up of amino acids—the building blocks of your body. Of the 20 amino acids, 9 are essential, meaning we must get them from food.

But protein is so much more than just a muscle-builder. It's involved in nearly every function in the body. From supporting your skin, hair, nails, and bones to regulating hormones and enzymes, it’s doing a lot of behind-the-scenes work.

Here’s what protein really does:

• Builds and maintains lean muscle

• Supports hormone and neurotransmitter balance

• Helps repair and heal the gut lining (especially with amino acids like L-glutamine)

• Stabilizes blood sugar and keeps you full between meals

• Boosts your metabolism (it takes energy to break down!)

• Supports bone strength and density

• Helps regulate your nervous system

Simply put: protein keeps you strong, steady, and resilient—inside and out.

Animal Vs. Plant Protein

Protein is found in both animal and plant-based sources. The difference? Animal protein is the most bioavailable—meaning your body absorbs and uses it more easily. It’s also considered complete, because it contains all nine essential amino acids your body needs.

Plant proteins are typically incomplete, meaning they lack one or more essential amino acids. But when paired properly—like rice and beans—you can create a complete protein profile.

Here’s a quick breakdown to guide you:

Animal-Based Proteins
(4–6 oz per serving = ~28–42g protein)

• Chicken or turkey (look for organic, antibiotic-free)

• Grass-fed organic beef or lamb

• Wild game (venison, bison)

• Pork, organic

• Fish (salmon, cod, haddock, swordfish, tuna — wild-caught is best)

• Shellfish (shrimp, lobster, crab)

• Eggs (1 egg = ~6–7g protein; aim for 2–4 per meal)- organic pasteurized

• Organic Dairy (if tolerated)

• Protein powders (whey or grass-fed beef-based)

Plant-Based Proteins
(½–1 cup = ~8–20g protein depending on source)

• Beans and lentils

• Legumes

• Organic soy (tofu, tempeh, edamame)

• Quinoa

• Nuts and seeds (chia, hemp, pumpkin, walnuts, almonds, etc)

• Plant-based protein powders

Whether you eat animal products or not, the goal is the same: make protein part of every meal. Your body will thank you for it.

How Much Protein do I need Daily?

This is one of the most common questions I get—and the truth is, most people are under-eating protein and overthinking it.

While protein needs are individual (based on weight, age, goals, and activity), a general target that works well for many is:
1 gram of protein per pound of your ideal body weight.
Use this as a flexible guide—not a rulebook.

💡 Ideal Body Weight Formula:

• Women: 100 lbs for 5 feet + 5 lbs per inch above that

• Men: 106 lbs for 5 feet + 6 lbs per inch above that
  (Then add or subtract 10% based on your body type or needs)

For example, a 5’5” woman → ~125g protein/day as a helpful ballpark.

But here’s the thing: you do not have to track macros to meet your goals.
Personally, I don’t track my food. After years of doing so and seeing the toll it can take, I now focus on tuning in and listening to my body. If you find tracking helpful, great—but if it causes stress or obsession, let it go.

What I do recommend is simply this:
Include a protein source with every meal and snack.
That’s it. Simple. Doable. Effective.

Use these basic touch points:

• Meals: Aim for 20–30g protein

• Snacks: 5–20g protein

• Post-workout: 20–30g within 30–60 mins for muscle support

And no need to overdo it—your body can only use so much at once. Over ~50g in one sitting and the rest is either stored or excreted.

What does 30 Grams of Protein look like?

Here’s your quick reference guide to help you visualize what 30 grams of protein looks like in real life:

• 4 oz chicken or turkey

• 5 oz salmon

• 5oz beef

• 3 oz liver

• 4 oz pork

• 4 slices turkey bacon

• 5 eggs

• 1.5 cups Greek yogurt

• 1 cup cottage cheese

• 1 serving protein powder (varies by brand)

• 2 cups beans

• 1.5 cups lentils

• 1 cup tempeh

• 1 cup tofu

• 3 cups bone broth (depending on the brand)

You don’t need to hit 30 grams in one ingredient—mix and match to build your plate.
For example: 2 oz chicken + ½ cup beans gets you close to 30 grams in a nourishing bowl. Use this list to keep it simple and build meals with confidence.

Let’s put it all together- Here is sample day of meeting 115 grams protein.

• Getting enough protein doesn’t have to be complicated. Here's how you might hit a goal of 115 grams in a simple, realistic day:

  Breakfast (~30g)

  • 3-egg omelet with veggies

  • 1 oz cheese

  • ½ avocado

  • 1 cup berries

  Post-Workout Snack (~25g)

  • Smoothie with 1 scoop vanilla protein powder, 1 cup fruit, 1 tbsp peanut butter, handful of spinach, and unsweetened almond milk

  Lunch (~30g)

  • 4 oz grilled chicken on a large green salad with chopped walnuts, apple slices, and balsamic vinaigrette

  Dinner (~30g)

  • 5 oz salmon

  • 1 cup green beans

  • ½ cup brown rice

  Final Thoughts

  Prioritizing protein is one of the simplest ways to support your energy, metabolism, blood sugar, muscle mass, and overall health. You don’t have to count every macro or track every bite—I personally don’t. Instead, just aim to include a protein source with every meal and snack, and stay consistent.

  Living the LEAN lifestyle means making nutrition work for your real life—not chasing perfection. And if you're ready to feel stronger, more energized, and more confident in your food choices, I’m here to help.

  Want support building a plan that works for you? Reach out anytime or book a session—I’d love to work together!