One of the most common struggles I hear from people, especially women, is the challenge of hitting their daily protein goals. We all know how crucial protein is—not just for body recomposition but also for overall health and longevity. Muscle is our metabolic currency, and it plays a vital role in maintaining a healthy metabolism as we age. Despite this knowledge, many still find it difficult to consume enough protein each day.

When I start working with new clients, the majority of them are significantly under-consuming protein. This isn’t surprising, as adjusting to higher protein intake can take time. You can’t go from zero to 100 overnight. It’s a gradual process, but there are a couple of key strategies that can help make it easier to reach your protein goals.

1. Choose Lean Protein Sources

A common concern I hear is, “I’m too full to eat that much protein,” or, “I can’t stay in a calorie deficit and hit my protein goal because I end up going over on fat or carbs.” These challenges often come down to the types of protein sources you’re choosing.

When you’re in a calorie deficit, it’s especially important to focus on lean protein sources. These include chicken breast, white fish, shrimp, tuna, and egg whites. For example, you might use one whole egg and then supplement with egg whites to reduce fat content while still getting plenty of protein.

Consuming protein sources that are high in fat can quickly add extra calories to your diet, making it harder to stay within your calorie goals. Instead, aim for protein sources with a higher protein-to-calorie ratio. This means choosing options that give you more protein for fewer calories, which is crucial when trying to maintain a calorie deficit.

Here are a few swaps you can consider:

• Ground Turkey vs. Ground Beef: Ground turkey is generally lower in fat, making it a better option for hitting your protein goals without excess calories.
• Egg Whites vs. Whole Eggs: While whole eggs are nutritious, using egg whites can help reduce fat and calories while still providing protein.
• Low-Fat Cottage Cheese & Greek Yogurt: If you can tolerate dairy, these are excellent sources of protein that are low in calories.

If you find it difficult to meet your protein needs through whole foods alone, supplementing with a high-quality protein powder can also be a good option. Just be mindful of the protein-to-calorie ratio, especially when choosing packaged foods like protein bars, which can sometimes pack in more calories than you’d expect.

2. Think Protein First

The second tip is straightforward but effective: prioritize protein at every meal. If you start your meal by focusing on protein, you’ll be more likely to hit your protein goal. Often, the reason people feel they can’t eat enough protein is that they’re filling up on other foods first, particularly carbs.

By making protein the star of your plate, you’ll feel full and satisfied sooner, making it easier to meet your daily protein needs. Once you’ve hit your protein target, you can then fill in the gaps with other foods. This approach not only ensures that you’re getting enough protein but also helps you manage your overall calorie intake more effectively.

Hitting your protein goal doesn’t have to be a struggle. By choosing lean protein sources and making protein the focus of your meals, you’ll find it much easier to meet your daily needs. Remember, building muscle and maintaining it is essential for a healthy metabolism and long-term wellness, so it’s worth the effort to make protein a priority in your diet.

Here’s a YouTube video I filmed that explains these 2 tips!

Download my FREE protein breakfast guide!

Download my FREE protein snacks guide!

Download my FREE protein macro cheat sheet!

If you found these tips helpful, there is so much more helpful nutritional info in my 6-week health and wellness program!  We combine education, balanced nutrition, macro tracking, carb cycling, intermittent fasting, and strength training to maximize fat loss and improve overall health.  Click the link below to grab your spot in my next round!

https://lorenmattingly.com/the-faster-way

What’s your favorite lean protein source?  Let me know in the comments below!