Collaborative post¦ Trying to hit your daily protein target can feel like you’re fighting an uphill battle. You might start the day off with the best of intentions, but by mid-afternoon, you’ll often find that you’re still quite a long way away from your goals. You end up scrambling to fit it all into one huge meal, or worse, missing your intended target completely.
The good news is, hitting your protein targets doesn’t have to be so difficult. With a few simple strategies, you can make the whole process much more efficient – and a lot less stressful.
Set a clear number (and understand why)
First off, be sure you’re working towards a number that makes sense for you. Whether it’s 100 grams, 140, or more, it needs to be based on your bodyweight, activity level, and goals, not just something you saw online.
Once you have a number you’re confident in, the next step is making it part of your daily routine, rather than something you panic about just before dinner.
Spread it out across the day
One of the biggest mistakes people make is trying to catch up on protein at the end of the day. It’s much easier to break your goal up into smaller chunks.
For example, if you’re aiming for 120 grams and eating four times a day, you’ll need to get about 30 grams of protein per meal. It’s a lot more manageable when you think of it like that, compared to one huge hit.
It’s also a lot healthier to get your protein spread out across the day, and especially if you’re exercising. Even if you’re not, it just makes the whole thing feel less like a chore.
Build a list of “easy wins”
Efficiency is about removing decision fatigue. You don’t want to spend hours every week figuring out what to eat. Having a handful of reliable, high-protein options you actually like can save you a lot of time. Things like:
- Greek yoghurt
- Eggs
- Tinned fish
- Chicken thighs
- Protein powders
Nothing fancy, just foods you know you’ll eat without thinking twice. Keep them stocked and ready.
Use convenient options when you need to
There’s no prize for making every meal from scratch. If you’re tight on time, there’s nothing wrong with reaching for a ready-to-drink protein shake, a tin of John West tuna, or a quick protein bar. Is it the cheapest way to do it? Probably not. But if it keeps you on track without adding extra stress, it’s worth it.
Keep track, loosely
Especially at the start, it’s a good idea to track what you’re eating – at least for a few weeks. Apps make it easy, but don’t get stuck chasing perfect numbers every single day. Some days you’ll overshoot a bit. Some days you’ll come up short. What matters is the average over time, not any one particular meal.
If you set yourself up with simple routines, easy foods, and realistic expectations, hitting your daily protein goals doesn’t have to feel like a second full-time job. A bit of preparation goes a long way, and after a few weeks, it’ll just feel like second nature.
Cover photo by engin akyurt on Unsplash