If I had a dollar for every time someone told me it’s “just too hard” to hit protein… well, I’d have a lot of dollars. But more importantly, I’d have a solid list of tips and tricks that actually work—and don’t involve eating the same sad chicken breast five times a day.

Today I want to share a quick story about one of my clients who came to me struggling to hit her protein goals on a consistent basis. She was getting in about half of what her body needed for recovery, energy, and muscle gains—and it showed. Low energy, meh workout performance, and always hungry. The works.

So we made a plan. Not an all-or-nothing, “you must eat 150 grams of protein tomorrow” kind of plan. A sustainable, realistic, let’s-actually-do-this kind of plan.

Why It’s Important to Hit Protein Goals

Before I get into how we increased my client’s protein intake, let’s talk about why protein matters.

Protein isn’t just for bodybuilders—it plays a key role in muscle recovery, appetite regulation, immune health, and even hormone production.

Most active adults do best with at least 0.7 grams of protein per pound of body weight per day. So if you weigh 150 pounds, that’s a minimum of 105 grams daily. More if you’re training hard. And yes, it is doable—even if you’re not a meathead or a meal prep queen.

Step 1: Start Small and Build

The first thing we did? Lowered the bar (in a good way). Instead of shooting for her full protein target right out of the gate, we bumped it up slowly—about 10-15 grams every week or two. That made it way less overwhelming and gave her time to find foods she actually liked. Think of it like progressive overload, but for your fork.

We also set some easy process goals—like including a protein source at every meal, or prepping 2-3 protein-rich items on Sundays so they were ready to grab-and-go during the week.

Step 2: Mix in Plant-Based Protein

My client ate some meat, but it’s not her favorite. So we got creative with plant-based proteins. Lentils, tofu, tempeh, edamame, hemp seeds, and chickpeas.

Not only did this help her hit protein, but it also gave her a fiber bump (hi, gut health), and added a little variety to her meals so she didn’t burn out on the same foods over and over.

Step 3: Use High-Protein “Top-Offs”

One of our biggest game-changers? Protein “top-offs.” These are small, easy additions that pack a protein punch—no extra cooking required.

Here are some of our MVPs:

• Low-fat Greek yogurt (use it as a base, a topping, or a sour cream swap)
• Nutritional yeast (sprinkle it on veggies, popcorn, or pasta for a cheesy flavor + extra protein)
• Hemp seeds (in smoothies, oatmeal, or salads)
• Collagen peptides (dissolve into coffee or tea—no clumps, no flavor)
• Protein powder (in baked oats, smoothies, or stirred into yogurt)
• Hard-boiled eggs (eaten as snacks or for topping salads)

While this client doesn’t love meat, she is a big seafood fan. We added a shrimp cocktail platter to her weekly shopping list for snacks and an easy lunch protein option.

These little add-ons made a huge difference. They helped her hit her protein goals consistently, even on days when meals didn’t go as planned.

Step 4: Make It Work for Your Life

One of the biggest reasons this worked? We made it fit her lifestyle.

She wasn’t trying to copy what someone else ate. She didn’t overhaul her entire pantry overnight. We just focused on building one habit at a time, using foods she liked, and making it as easy as possible to hit that protein target every day.

No gimmicks. No gagging down cold turkey breast in the car. Just simple strategies that actually stick.

TL;DR: Hitting Your Protein Goals Doesn’t Have to Be a Full-Time Job

If you’re struggling to hit protein macros, don’t panic—and don’t give up. Start small, add in a few plant-based options, lean on easy top-offs, and make it work for you.

And if you need a coach who knows how to take the pressure off and make this stuff doable? I know a girl. 😉

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