“That’s a Lot of Chicken!” How to Meet Your Protein Needs
How to Hit Your Daily Protein Goal
So—you read my last blog and now you’re low-key panicking. How the heck am I supposed to eat that much protein every day?!
Trust me, I’ve been there. That “Wait, what?!” reaction? Totally normal. But before we sound the alarm, let’s take a breath and start with step one: figure out how much protein you’re currently eating.
The easiest way to do that? Track your food for a day or two using a nutrition app like MyFitnessPal or Carbon – Nutritional Coaching.
I get it—tracking sounds tedious. I used to roll my eyes at it too. I’m not saying you need to become a full-time macro-counting robot. Just give it a try once. You might be surprised.
Because here’s the deal: You can’t change what you don’t know, and you don’t know what you don’t measure. One quick log-in might be all you need to shift your whole approach.
MyFitnessPal is free and super user-friendly.
If you're a data nerd like me, you might love Carbon, a $9.99/month app created by nutrition expert Dr. Layne Norton. It's packed with insights and worth every penny if you like to geek out on numbers.
That said, you don’t have to track forever. Just logging a couple of your “typical” days can show you where you stand.
A few tips while tracking:
Be honest (yep, even that handful of chips and glass of wine count).
Watch your portions—1 oz of chicken breast (about 5g protein) is not the same as 4 oz (about 20g).
Use a kitchen scale if you have one. It’s a game-changer for accuracy—and great for training your eye.
Like many of you, I assumed I was getting plenty of protein. I grew up on a cattle ranch and consider myself the ultimate carnivore—I love my meat! So, you can imagine my surprise when I started tracking my intake and realized I was barely hitting the minimum recommended daily amount.
The good news? It’s 100% doable. With a little practice and a few simple hacks, you can hit your protein goals—
✅ Even while still getting 25+ grams of fiber a day (more on that in a future blog)
✅ Even as a vegetarian or vegan (yes, it’s tough, but possible)
And even if you don’t hit your protein goal exactly (I rarely do!), you’ll likely find that you’re eating much closer to it than before—and that’s what really counts.
Now that you’ve got a better idea of what your diet is missing, let’s talk about how to fill in the gaps. The beauty of this approach is that instead of traditional “dieting”—which often feels restrictive and punishing—we’re shifting the focus to adding more nutritious foods into your routine.
Here are some common foods and approximate grams of calories per serving. Notice how beans and lentils can really boost your total, while also adding valuable fiber to your day.
What does this look like on a daily menu? I’ll borrow from one of our featured experts, Dr. Mary Claire Haver, who created the Galveston diet, focusing on anti-inflammatory nutrition, and refocusing fuel with adequate protein and fiber. This approach is especially targeted toward midlife women, but it can benefit many people.
To meet adequate protein and fiber goals while staying within the Galveston framework (whole foods, low added sugar, healthy fats), here's a sample day:
🥗 Galveston Diet – Daily Meal Plan (High Protein & Fiber)
🥚 Meal 1: Protein-Rich Veggie Omelet with Avocado
Ingredients: 3 eggs · 1/2 cup sautéed spinach, mushrooms, onions · 1/4 avocado · 1 tbsp olive oil · Sprinkle of feta (optional)
Nutrition: 460 kcal · 23g protein · 38g fat · ~5g fiber
🐟 Meal 2: Big Anti-Inflammatory Salmon Salad
Ingredients: 4 oz grilled salmon · 2 cups mixed leafy greens · 1/2 cup cucumber, tomato, bell pepper · 1 tbsp hemp seeds · 2 tbsp olive oil · 1/4 cup walnuts
Nutrition: 775 kcal · 36g protein · 66.5g fat · ~7g fiber
🍲 Meal 3: Fiber-Loaded Stir Fry Bowl
Ingredients: 4 oz chicken breast (or tofu) · 1 cup broccoli · 1/2 cup riced cauliflower · 1/4 cup edamame · 1 tsp sesame oil · Coconut aminos, garlic, ginger
Nutrition: 350 kcal · 42g protein · 11.5g fat · ~9g fiber
🍮 Optional Snack: Chia Pudding
Ingredients: 3 tbsp chia seeds · 1/2 cup unsweetened almond milk · Cinnamon or vanilla
Nutrition: 195 kcal · 6.5g protein · 12.5g fat · ~8g fiber
✅ Daily Totals
Calories: ~1780–1810 kcal · Protein: ~107.5g · Fat: ~128.5g · Fiber: ~25–30g
I hesitated to include the calories in this sample, as this is not about restricting calories! But the point I wanted to make is you can get everything you need in this sample, and feel free to still have a glass of wine or larger portion sizes.
If you’re ready to take on the protein challenge, give yourself some grace on the earlier goals we talked about of 1 gm / ideal body weight/ day. Instead, just play with the numbers and see if you can add more good quality, whole-food products into your day!
