Hitting Your Protein Target Without Overthinking
Simple meal patterns that make 100-150g protein per day feel automatic.
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1 min read
Start With Structure
Most active adults benefit from 0.7-1g protein per pound of goal body weight. That sounds like a lot until you anchor each meal: 30g at breakfast, 40g at lunch, 40g at dinner, plus a snack.
Easy Wins
- Greek yogurt or cottage cheese at breakfast
- Chicken, fish, tofu, or legumes at lunch
- Eggs, tempeh, or lean meat at dinner
- A protein shake or bar when you are short
One Meal Now shows your protein ring fill in real time. Log one meal and see exactly how much room you have left.
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