Protein goals the nourishing way

& a 3 day real food protein plan (breakfast, lunch, and dinner)

When you think of hitting your “protein goals” these days — chalky protein powder and protein-ified snacks might come to mind. It seems like they try to add the word protein onto just about anything these days.

And while there is a time and place for those (especially when you’re busy or on the go), I’ve found that it’s actually quite easy—and a lot more enjoyable—to meet your body’s needs with whole, real foods.

There’s this idea floating around that it’s hard to get “enough” protein unless you’re eating meat at every meal. But when you zoom out and look at a full day, a couple eggs here, a scoop of lentils there, maybe a smear of hummus on toast or some hemp seeds on your salad—these little choices really do add up!

I’ve been gently aiming for about 80 grams of protein a day, and I feel a noticeable difference when I do: steadier energy, fewer cravings, and more sustained fullness after meals. Protein intake really depends on the person: are you working out a lot? Are you breastfeeding? I’d say try to hit 100 grams. For me, I think 80 is a sweet spot. Some people need way more, so it really just depends case by case! The key, I’ve found, is consistency over perfection. I’m not counting grams obsessively, just building meals around the things I already love—eggs, beans, greens, whole grains, seeds, chicken (this is a new one but I’m trying it out and realizing my body loves it), fish.

Tips:

What helps:

• Starting with a protein anchor. For me, that often looks like eggs, lentils, chickpeas, tofu, chicken.

• Keeping real food snacks on hand. I love the EPIC salmon jerky packs—they’re wild-caught, satisfying, and pack in 10–13g of clean protein when I need something quick. Perelel makes an amazing protein powder that is really gentle on the tummy. If you can tolerate cow’s dairy, Greek yogurt is an excellent option. I personally do sheep yogurt from Bellweather’s and it’s loaded with protein.

• Layering textures and flavors. Protein doesn’t have to mean plain. Try adding a flavorful sauce, pickled veg, or something crunchy.

• Letting go of the “perfect” number. Focus on nourishment, not precision.

• Batch cooking components. A container of quinoa or a pot of lentils in the fridge goes a long way throughout the week.

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Here are 3 full days of meals that hit that 80-100 gram goal.

Breakfast

Mediterranean Egg Bowl

Ingredients

• 2 eggs, soft boiled or jammy (12g protein)

• 1/2 cup cooked quinoa (4g protein)

• Handful of baby spinach or arugula

• 1/4 cup hummus (5g protein)

• Sliced cucumber, cherry tomatoes, olives

• Sprinkle of hemp seeds (3g protein)

• Drizzle of olive oil + lemon

Lunch

Chickpea “Tuna” Salad Wrap

• 3/4 cup mashed chickpeas (10g protein)

• Diced celery, onion, lemon, tahini

• 1 tbsp nutritional yeast (2g protein)

• Sprouted grain tortilla (5g protein)
  Total: ~17g protein

Snack

Almonds + EPIC salmon jerky packet (~15g combined)

Dinner

Lentil Bolognese over Brown Rice Pasta

• 1 cup cooked lentils (18g protein)

• Simmer with olive oil, Roma tomatoes, onion, garlic, Italian herbs

• Serve over 1 cup brown rice pasta (5g protein)

• Optional: sprinkle of pecorino or nutritional yeast