Practical Ways to Hit Your Daily Protein Intake (Without Stressing About It)
A Simple, Actionable Guide for BMF Training Athletes
If there’s one nutrition habit that makes the biggest difference in your strength, body composition, recovery, and long-term health—it’s eating enough protein.
Yet many people, especially women, fall short without even realizing it. And that shortfall doesn’t just slow progress—it can completely stall it.
This guide will walk you through practical, realistic ways to get enough protein each day, while also explaining why undereating—especially undereating protein—is one of the biggest obstacles to changing your body.
Let’s make protein simple, doable, and effective for your goals.
Why Protein Matters (More Than You Think)
Protein supports:
✔️ Strength & Muscle Development
Amino acids repair and rebuild muscle, especially when you train hard like we do at BMF.
✔️ Fat Loss
Protein keeps you full, stabilizes blood sugar, and increases the calories you burn during digestion.
✔️ Recovery & Performance
More protein = better recovery = better training = better results.
✔️ Longevity & Healthy Aging
Protein preserves muscle as we age—a major factor in insulin sensitivity, metabolism, mobility, and long-term independence. If you would like to learn more check out our previous blog The Importance of Protein.
The Underrated Problem: Undereating (Especially Protein)
Most people think the reason they’re stuck is because they’re eating too much.
But in reality?
👉 Most people who struggle to change their body are actually undereating—especially women.
Here’s what happens when protein and calories are too low:
Metabolism slows
Muscle is lost instead of gained
Energy crashes
Hunger increases later in the day
Strength plateaus
Hormones shift unfavorably
Weight loss stalls despite eating less
Women are especially vulnerable because they’re often taught to fear calories, eat as little as possible, and avoid “too much protein.”
But the truth is:
📌 You need enough calories AND enough protein to lose fat, gain strength, and feel good.
📌 Undereating protein leads to overeating carbs/fats later in the day.
And as we age, the negative effects compound:
Less muscle
Lower metabolism
More joint pain
Poor recovery
Higher risk of weight gain
Protein is not optional—it’s foundational.
How Much Protein Do You Need?
A simple BMF rule of thumb:
👉 0.7–1.0 grams per pound of bodyweight
Example: 150 lbs → 105–150g/day
If that sounds high, don’t stress—we’ll break down easy ways to hit this target without feeling like you're constantly eating.
Practical Ways to Hit Your Protein Intake
1. Start Every Meal With Protein
Protein is the anchor of the plate.
Think:
Eggs or egg whites
Greek yogurt or cottage cheese
Chicken, turkey, lean beef
Fish or shrimp
Tofu or tempeh
Build meals around protein first.
Everything else—carbs, fats, extras—comes after.
2. Use Protein Shakes on Busy Days
Shakes are a tool, not a shortcut.
Great times to use them:
After training
As a quick breakfast
When you’re low on protein at night
Between meals when work/life gets busy
A shake easily gives 25–50g of protein in 2 minutes. Learn more from our blog The Ultimate Guide to Protein Supplements.
3. Keep High-Protein Snacks on Hand
When you’re hungry, convenience wins.
Try:
Greek yogurt (15–20g)
Cottage cheese cups (15–20g)
Jerky (10–12g)
Tuna packets (15–20g)
Protein bars (20–25g)
Hard-boiled eggs (6g each)
Edamame (17g per cup)
If protein is easy to grab, you’ll eat more of it.
4. Double Your Protein at One Meal
The simplest hack:
👉 Pick one meal daily and make it a protein-forward meal.
Examples:
6–8 oz chicken instead of 3–4 oz
Two Greek yogurts instead of one
2 scoops of protein powder in a shake instead of 1
One “protein power meal” can add 20–40g almost effortlessly.
5. Pre-Log Your Day (2-Minute Fix)
Before the day starts, plug your meals into MyFitnessPal or our preferred app Cronometer.
Why this works:
Removes guesswork
Saves decision fatigue
Ensures you hit your target BEFORE the day gets away from you
This is one of the biggest game-changers for our clients.
6. Swap in Higher-Protein Versions of Foods You Already Eat
Easy upgrades:
Regular yogurt → Greek yogurt
Standard milk → Fairlife
Regular pasta → protein pasta
Low-protein bread → high-protein bread
Low-protein snacks → jerky, yogurt, cottage cheese, bars
These small swaps add 20–40g per day without changing your diet.
7. Add “Protein Boosters” to Meals
Simple add-ons that increase protein quickly:
Egg whites (10g per 1/4 cup)
Cottage cheese in smoothies (15g per serving)
Greek yogurt as a topping (15–20g)
Hemp seeds (10g per 3 tbsp)
Collagen (10g, but not a replacement for full protein)
These boosts help you reach your target without eating more meals.
Sample High-Protein Day at BMF Training
Breakfast
Greek yogurt + berries + granola
(20g)
Snack
Protein shake
(30g)
Lunch
Chicken bowl with veggies and 6–8 oz chicken
(40–50g)
Snack
Jerky + fruit
(12g)
Dinner
Ground beef or turkey tacos
(30–40g)
Total: 132–152g — EASY.
The Bottom Line
Getting enough protein is the foundation of:
✔️ Strength
✔️ Fat loss
✔️ Recovery
✔️ Hormone health
✔️ Longevity
✔️ Feeling and performing your best
But just as important is avoiding the trap of undereating, especially protein.
If you’re constantly tired, hungry, not seeing progress, or struggling with body composition—there’s a good chance you’re not eating enough of the right things.
Our goal at BMF is simple:
👉 Help you eat enough protein
👉 From high-quality foods
👉 Without overeating calories
👉 In a sustainable way that supports your goals
Want Help Dialing In Your Nutrition?
Our BMF Nutrition Coaching is designed to help you:
Eat enough protein
Improve energy
Lose body fat
Build strength
Avoid undereating
Create sustainable habits
Feel strong, fueled, and confident
If you’d like support:
👉 Ask us how to get started
👉 Or schedule a free consultation
👉 Or pair nutrition coaching with your current training program
Strong body. Strong habits. Strong results.