One of my main goals for 2023 was to build lean muscle and get stronger. After months of testing gym-based workouts for my Good // Sweat Strength guide, I began seeing progress quickly and became hooked on strength training. Eating more protein has been a major factor in my results. I’ve been sharing more high-protein meals and snack ideas since making this change, and many of you have asked for guidance. Getting enough protein can feel overwhelming, but with a few simple strategies it becomes manageable.
Protein Crash Course
Protein is an essential macronutrient that supports tissue repair, hormone and enzyme production, and muscle growth. Maintaining lean muscle is important at every age, and adequate protein intake plays a central role. The ideal daily protein target varies by age, sex, activity level, and muscle mass. A common recommendation is about 0.8 to 1.2 grams of protein per kilogram of body weight. Another practical rule of thumb I use is to aim for roughly 20–30 grams of protein per meal, which is easy to implement and helps spread intake throughout the day.
Getting 100+ Grams Of Protein (Most Of Us Should Be)
Hitting 100 grams of protein a day might sound like a lot, but it’s doable with a consistent plan. Here’s a simple framework I use to reach that target:
- Aim for 25–30 grams of protein at each main meal. Three meals at this level provide about 75–90 grams.
- Include protein-focused snacks. Choose at least one protein source for each snack and aim for around 12–15 grams per snack. Two protein snacks combined with three protein-rich meals will bring you to roughly 100–120 grams per day.
High-Protein Meals
Below are examples of everyday meals I rely on. I stick to favorite recipes often but vary ingredients and preparations to keep things enjoyable and sustainable. I don’t restrict myself—simplicity and consistency win.
BREAKFAST
- High-Protein Breakfast Burrito (~25 g protein)
- PB & Raspberry Smoothie (~25 g protein). Many smoothies are high-protein and work well for breakfast or snacks.
- Apple Pie Oats (~25 g protein)
LUNCH
- 15-Min Loaded Lunch Bowl (~25 g protein)
- Loaded Chicken Pesto Panini (~30 g protein)
- Greek Burgers (~30 g protein). These are great for meal prep and make an excellent lunch.
DINNER
- Mongolian Beef (~30 g protein)
- Grilled Honey Dijon Chicken with Veggies and Rice (~30 g protein)
- Hearty Paleo Chili (~30 g protein)
SNACKS
- PB Chocolate Chip Protein Balls (~6 g per ball; 2–3 balls = 12–18 g)
- Tropical Green Smoothie (~25 g protein)
- High-Protein Froyo (~20 g protein)
Other simple, protein-focused snacks I enjoy include Greek yogurt, cottage cheese with fruit, hard-boiled eggs, turkey or chicken slices, edamame, and roasted chickpeas. These options are easy to add into your day to boost totals.
If you want a larger collection of recipes, I have over 100 healthy, high-protein recipes in my cookbook. For support cutting added sugar, my 7-Day Added Sugar Detox provides a structured approach that many find helpful alongside increasing protein intake. For more tips on daily protein and practical ways to add it to meals, see my blog post on getting enough protein and my roundup of easy high-protein dinners.
If you’re curious about strength training and how it pairs with a higher-protein diet, I’ve written about lessons learned from starting Good Sweat Strength and how that routine helped me progress.