Most of us have heard we “need more protein,” but very few of us know what that means, or how to make it happen consistently, especially when we’re not following a strict gym routine or high-protein meal plan.
If you’re struggling to hit your protein goals (like I am), this guide will walk you through:
- Why protein matters
- How to calculate how much you need
- Simple ways to increase protein intake
- Gentle reminders for making it sustainable and nourishing
1. Why Protein Matters (Even If You’re Not Trying to Build Muscle)
Protein isn’t just for bodybuilders; it’s essential for everyone. Here’s why your body needs it daily:
- Tissue repair (skin, hair, muscles)
- Enzyme and hormone production
- Immune function support
- Satiety and blood sugar regulation
- Mood balance (it helps with the production of dopamine and serotonin)
When you consistently under-eat protein, you might feel:
- Fatigued
- Constantly hungry
- Sluggish post-meals
- Weak after workouts or long days
- Like your skin, hair, or nails aren’t as strong
2. How Much Protein Do You Need?
Here’s a simple breakdown:
0.8 to 1.2 grams of protein per kilogram of body weight per day for moderately active adults. That is:
- ~45–65 grams of protein/day for most women
- ~55–75 grams/day for most men
If you’re active, healing, or trying to build muscle, your needs may be slightly higher: up to 1.6–2g/kg.
2.1. Quick Self-Check Example:
Say you weigh 68 kg (150 lbs)
→ 68 kg × 1.2g = 81.6g of protein/day
That might sound like a lot, but it’s manageable when spread across the day.
🍳 Where Do You Get Protein From?
Here are common protein-rich foods with approximate grams per serving:
| Food | Serving Size | Protein (g) |
|---|---|---|
| Eggs | 2 large | 12g |
| Greek yogurt | 1 cup | 17–20g |
| Chicken breast | 3 oz (small palm) | 26g |
| Lentils (cooked) | 1 cup | 18g |
| Tofu | ½ block | 20g |
| Canned tuna | 1 can | 22g |
| Tempeh | ½ cup | 15g |
| Quinoa (cooked) | 1 cup | 8g |
| Peanut butter | 2 tbsp | 8g |
| Chia seeds | 2 tbsp | 5g |
| Oats | ½ cup dry | 5g |
🛠️ Simple Ways to Increase Protein (Without Drastic Changes)
- Add a protein source to every meal:
Think lentils in your soup, seeds on your oats, tofu in your stir-fry. - Snack smarter:
Swap crackers for Greek yogurt, edamame, roasted chickpeas, or a boiled egg. - Boost your breakfast:
Add chia, hemp, or flax seeds to your oats. Try high-protein plant-based yogurt or a scoop of protein powder in your smoothie. - Batch cook a protein-rich base:
Lentil curry, spiced chickpeas, baked salmon, prep one protein-rich dish for easy additions all week. - Don’t fear plant protein:
Combine grains + legumes for complete proteins. Brown rice + beans. Hummus + whole grain toast. It counts.
🔄 Progress, Not Perfection
If tracking your intake feels overwhelming, start small:
- Aim for 15–25g of protein per meal, and build from there.
- Use apps like Cronometer, MyFitnessPal, or MacrosFirst if you want clarity without pressure.
- Celebrate progress, not numbers. Even increasing awareness is a step forward.
Reimagining Protein with Gentleness
You don’t need to turn your life upside down or chase extremes. Reimagining your protein goals means approaching nourishment with understanding, not urgency.
Start where you are.
Choose what feels doable.
And remind yourself: your needs are valid, and your body is worth supporting with intention and softness.