Healthy Hoopie Habit - Day 5: Protein at Every Meal

You don’t need to follow a complicated diet or download another macro-tracking app to fuel your body well. One of the simplest, most effective nutrition habits we follow every day is this:

👉 Aim for 30 to 50 grams of protein at every meal or one gram per pound of bodyweight.

Why Protein?

Protein is your body’s building block. It supports lean muscle mass, strengthens bones, helps repair tissue, and plays a key role in well… just about everything.

But here’s the part most people miss: we need more than we think. Aim to get a solid amount at each meal — and you'll notice better energy, more satiety (you'll feel fuller longer), and likely see improved results in both your performance and body composition.

With that said, don’t worry about being exact, though.

The goal isn’t to hit a number down to the gram, but rather to intentionally prioritize protein. Ensuring each meal has an adequate source of protein can allow you to feel confident that you have given your body what it needs and not feel overwhelmed at dinner time to eat sooo much protein.

So What Does this Look Like?

Start simple. What helps us most is to build our meal around the protein source first — then add a carb, fat, and lots of color (this habit is coming soon!). Try to hit 30–50 grams, even if that means adding a little extra or combining a few different sources. Over time, it truly will become second nature.

What 30–50g Looks Like

If you’re not used to reading labels or eyeballing protein amounts, here’s a rough guide to help:

• 🥚 4 whole eggs + egg whites = ~30g

• 🍗 4–6 oz chicken breast = ~35–45g

• 🥩 5 oz steak or ground beef = ~35g

• 🧀 1 cup cottage cheese = ~25g

• 🐟 1 can of tuna or salmon = ~30g

• 🍳 Protein powder (1–1.5 scoops depending on brand) = 25–40g

Feel free to click this link to download our free protein guide!

Thank you for being a part of our 30 day series - see you again tomorrow!