How to hit your Protein Goals

So you’ve decided to count your macros (or perhaps your PT is making you) and you’re struggling to hit your protein goals. The struggle is real. I think that anybody who has transitioned from just eating whatever to eating a high protein diet has struggled with this, and I know that I really did to start with. I remember texting my friend to ask whether it was acceptable to drink four protein shakes in one day (not to be recommended btw).

So I thought that I would share my tricks and tips for hitting your protein goals, I hope you find it useful.

Eat Protein for Every Meal

It might seem a bit obvious but I say it anyway. You want to eat protein at every meal. Not only is this better for maintaining muscle (your body will thank you for a constant stream of protein), but it’s better than getting to 6pm and realising that you need to eat seven chicken breasts for your dinner to hit your goals. If you have a meal with little protein in it, you’re going to struggle to catch up the rest of the day.

You will need to base your meal around a lean protein source and then balance the rest of your meal around it. It is hard to start with but it does get easier with time. Eventually, you’ll be able to look at the things that you most commonly eat and know roughly how many grams of protein it contains.


Here is your official permission to snack! The chances are that you are not going to hit your protein targets through three meals alone, so why not have a couple of protein-rich snacks to see you through. I like skyr yogurt for this as some tubs contain up to 25g of protein without being proportionally too high in the other macronutrients. A boiled egg works well too (but stinky!). I would try and avoid shop bought protein bars because they tend to be high in sugar and calories, which would affect your balance of macros, but if you can fit them in then they’re okay for the odd treat.


One of the easiest ways to reach your protein goal is to use protein powder. This is generally a lower calorie way of getting between 25-50g of protein in in one go. Once upon a time, protein shakes were only used by bodybuilders and gym fanatics and they were chalky and claggy. I’m glad to say that things have come on a long way since then and there are some really good protein powders on the market. I would advise you to shop around and have a look at the nutritional information as they do vary in quality. Also beware of the ‘diet’ trap and the ‘woman’ trap. Often brands try and get you to part with more money by selling diet versions of their protein but read the label carefully, sometimes these diet versions are actually higher in calorie than the ‘normal’ version and are more expensive. And as regards ‘women’s’ protein? Unnecessary. Again, these are inevitably more expensive and are no more benefits. Total calories and protein calories per serving are what you want to concentrate on.

Just remember that supplements are just that, they are there to suppliment your diet and not be the main event. Try to get as much protien in as you can and then top yourself up with this. They can also be handy if you’re out and about and you need a snack as they’re just so convenient.

Add Extra Protein to Things

Rather like when your parents squashed up green vegetables and snuck them into your mashed potato, you should add extra protein to things that you are eating anyway.

One of my favourite things to do is to mix in protein powder to Greek yogurt (or even Skyr, one of the higher protein yogurts) and then maybe add some berries. Top tip, if you’re using chocolate protein powder then half a teaspoon of cocoa powder is going to make this richer and more like a chocolate dessert without messing your macros up. This is such a delicious treat that tastes really indulgent, but it’s really high in protein and can be relatively low in carbs and fats depending on the type of yogurt that you use.

You could also make an omlette with a couple of whole eggs and a couple of egg whites. This is going to increase the protein content of your omlette without adding too many additional carbs and fats. I would say though to make sure that you at least have a couple of yolks in there because a) life is for living and b) a lot of the vitamins and minerals that are found in eggs are actually found in the yolk.

But overall I just want to say, stick with it. Dietary changes are hard to start with and going from 20g of protein per day to 160g (just an example – don’t do without working out your protein requirements) is going to be a massive leap. If you are struggling, then you may want to consider bringing your protein goal up gradually. Don’t beat yourself up if you aren’t hitting it straight away, follow these tips, keep learning what your food is make up of and you’ll get there eventually.

Do you have any tips for getting more protein in to your diet?