Protein Targets That Don’t Suck
Macro ranges and real-food swaps for busy people. Getting enough protein doesn’t have to mean choking down dry chicken or living on shakes — it just takes a clear number and a few easy defaults.
Find Your Range
You don’t need precision scales. A good target: 1.6–2.2g of protein per kg of bodyweight if you train regularly, or roughly a palm-sized serving at each meal. It’s flexible enough to fit real life but structured enough to matter.
Upgrade What You Already Eat
Swap breakfast carbs for protein-first options: Greek yogurt instead of cereal, eggs over toast, a scoop of whey in your smoothie. For lunch and dinner, keep a default protein that cooks fast — tinned fish, pre-cooked chicken, tofu, or lentil packs. Less friction means more consistency.
Snack Smart, Not Bored
Busy days need backup plans. Keep a mix of protein bars, jerky, or cottage cheese on hand. Rotate flavours so it doesn’t feel like punishment — the best diet is one you don’t hate.
Good protein habits aren’t about being perfect — they’re about removing the daily guesswork. Hit your range most days, make swaps that fit your schedule, and let the rest take care of itself.
