A Simple Protein Guide to Help You Build Muscle & Improve Your Wellbeing

Do you struggle with getting enough protein? Maybe you are not sure how much protein you need to consume each day? If you are feeling this way, you are in good company. This weekend, I shared how I love adding 1/2 cup of cottage cheese to my eggs for an added boost of protein and then got A LOT of questions/comments from folks who were struggling with getting in enough protein.

Protein is a crucial nutrient for overall health, muscle building, and even weight loss. However, many people struggle to consume enough protein daily due to a lack of awareness about their protein needs, sources of protein, and simple ways to include more protein in their diets. I thought it might be helpful to share a simple calculation to help figure out how much protein you need, share some of my favorite protein sources and simple hacks to increase your intake. Plus, share some breakfast recipes – since most people struggle the most with breakfast. And yes, I included two that are egg-free!

Understanding Your Protein Needs

I typically recommend that my clients, aim for 1.2 to 2.0 grams of protein per kilogram of body weight per day.  I give them a range based due to the fact that life can be tricky and not every day will be easy to get enough protein, but also it may depend on their workout for the day.

For example: 150 pounds is approximately 68 kilograms, so you would need between 86 – 135g. 

Top Protein Sources

I call myself a “Plant Based Meat Eater”, as I eat mainly plant based and focus on fish and very high quality beef. My ex of 4 years was vegan and that is where I learned how to eat more plant based protein options. Here are some of my favorite protein option:

  • 3 Eggs – 18g
  • High Quality Beef  – 22g / 4oz
  • Cottage Cheese – 14g / .5 cup
  • Greek Yogurt – 10g/ .5 cup
  • Salmon  – 22g/4oz
  • Beans – 15g/cup
  • Chia Seeds – 4g/tbsp
  • Peas – 8g/cup
  • Collagen Powder – 20g
  • Protein Powder – 10 – 20g
  • Cheese 7g/ 1oz
  • Oats 5g/ .5 cup
  • Lentils 18g / cup
  • Tofu – 12 g/ 3oz

These items are pretty much staples in my home and by keeping them stocked in my house and a part of my weekly grocery list, it ensures that I am always set with my protein needs.

Simple Hacks for Protein Intake

If you struggle with trying to meet your protein goal, here are some tips that have helped me and that I share with my clients.

  1. Start your day with a protein packed breakfast (see recipes below), because this will help you to stay full longer, help balance blood sugar (so you aren’t snacking on sugary foods/snacks), and sets the tone for the day.
  2. Prioritize protein at every meal AND snack ensures that you hit your protein goal each day. I always add at least 4oz of protein to any salad I am eating or snack on hard boiled eggs or add some nuts to a piece of fruit.
  3. Supplement with protein powders or collagen powder for added protein boost.

Protein-Rich Breakfast Recipes with Protein Content

Here are 3 high protein breakfast options that you I love.

1. Greek Yogurt Parfait


  • Greek yogurt (1 cup)
  • Mixed berries (1/2 cup)
  • Granola (1/4 cup)
  • Honey (1 tablespoon)
  • Chia seeds (1 tablespoon)

Total Estimated Protein Content: ~24-26 grams of protein

2. Peanut Butter Banana Protein Smoothie


  • Banana (1, ripe)
  • Peanut butter (2 tablespoons)
  • Protein powder (1 scoop, preferably plant-based)
  • Almond milk (1 cup)
  • Ice cubes (as needed)

Total Estimated Protein Content: ~28-33 grams of protein

3. Quinoa and Berry Breakfast Bowl (Egg-Free)


  • Cooked quinoa (1 cup)
  • Fresh berries (1/2 cup)
  • Sliced almonds (1/4 cup)
  • Maple syrup or honey (to taste)
  • A pinch of cinnamon

Total Estimated Protein Content: ~14 grams of protein

Increasing your protein intake doesn’t have to be a challenge. By understanding your protein needs, incorporating a variety of protein sources into your diet, and using the simple hacks we’ve discussed, you can easily meet your daily protein goals. Start your day with our delicious, protein-rich breakfast recipes, and you’ll be on your way to a healthier, more balanced diet. Remember, variety is key, so feel free to get creative with your protein sources and keep your meals interesting!