How to Hit Your Protein Goals (Without Living on Poached Chicken and Protein Shakes)
Last week's blog on the protein hype seemed to resonate with readers! I have had quite a few questions asking the same thing: "Okay, I understand why I need protein, but how do I actually meet my daily targets without living on poached chicken and protein shakes?"
So this week, I am getting practical and giving advice on how to meet your protein needs, with real food examples that fit into your everyday life.
The Importance of Protein
First of all, let's refresh our memories of why we need protein:
Mood Regulation: Provides amino acids to create neurotransmitters (brain chemicals) that support mental health and happiness.
Body Composition: Helps to maintain muscle mass.
Metabolism Boost: Burns more calories through its thermic effect during digestion.
Satiety & Weight Management: Keeps you feeling fuller longer, and may help to reduce overall calorie intake.
Blood Sugar Control: Reduces insulin response, lowers insulin resistance, and helps to stabilise energy levels throughout the day.
Skin Health: Repairs skin cells, builds collagen, strengthens skin barrier, reduces acne-causing inflammation.
Understanding Your Individual Protein Needs
Before we dive into the food, let me clarify that protein requirements are not a one-size-fits-all. This is a general guide and protein needs may vary depending on your personal circumstances:
Sedentary Adults: Target a minimum of 1.0g to 1.2g of protein per kg of body weight. This is your baseline to maintain muscle mass and support basic bodily functions. Generally, I would recommend the upper end of this range, or slightly above.
Moderately Active Adults: Target a minimum of 1.2g to 1.5g of protein per kg of body weight. If you are walking regularly, doing light exercise, or on your feet a lot throughout the day. The more you move, the more protein you will need.
Active Adults: Target a minimum of 1.5g to 1.8g of protein per kg of body weight. This is for people who do regular gym sessions, running, sports, or physically demanding work.
Older Adults (65+): Target a minimum of 1.2g to 1.5g of protein per kg of body weight. This may need to be higher, depending on your individual circumstances. Higher protein needs help to combat age-related muscle loss (known as sarcopenia).
Pregnancy & Breastfeeding: For pregnancy, target a minimum of 1.5g to 1.7g of protein per kg of body weight (plus additional for growing baby and potentially more if leading an active lifestyle). For breastfeeding, target a minimum of 1.5g of protein per kg of body weight for breastfeeding. There is an increased need to support your body and your baby's development.
Athletes: Protein requirements will need to be targeted towards the intensity and duration of training, type of activity, and whether in maintenance or muscle gain phase. Timing of protein intake may also need to be taken into consideration to support muscle development, recovery and repair.
What Does This Look Like on Your Plate?
So, let's map out what meeting a 100g daily protein target actually looks like using accessible Australian foods:
Breakfast Options
Option 1: Greek Yoghurt Power Bowl
1/2 cup Greek yoghurt (14g protein)
30g almonds or walnuts (6g protein)
1 tablespoon chia seeds (2g protein)
Berries
Total: ~22g protein
Option 2: Egg & Toast
3 eggs scrambled (18g protein)
2 slices of wholegrain bread (8g protein)
Total: ~26g protein
Option 3: Cottage Cheese & Toast
150g cottage cheese (17g protein)
2 slices wholegrain toast (8g protein)
Avocado and tomato
Total: ~25g protein
Lunch Options
Option 1: Salmon & Bean Salad
95g tin of salmon (11g protein)
1/3 cup chickpeas (5g protein)
Mixed greens, cherry tomatoes, cucumber
40g feta cheese (8g protein)
Olive oil dressing
Total: ~24g protein
Option 2: Chicken & Quinoa Bowl
100g cooked chicken breast (25g protein)
1/2 cup quinoa (4g protein)
Roasted vegetables
Tahini dressing
Total: ~29g protein
Dinner Options
Option 1: Salmon & Vegetables
120g salmon fillet (30g protein)
Sweet potato
Steamed broccoli and green beans
Side salad
Total: ~30g protein
Option 2: Beef Stir-Fry
100g lean beef strips (25g protein)
1/2 cup edamame beans (6g protein)
Mixed vegetables
1/2 cup brown rice (3g protein)
Total: ~34g protein
Option 3: Lentil Bolognese
1 cup cooked lentils (18g protein)
Wholemeal pasta (6g protein per cup cooked)
Tomato-based sauce
2 tablespoons parmesan (5g protein)
Total: ~29g protein
Snack Options
4 tablespoons hummus with vegetables (8g protein)
1 hard-boiled egg (6g protein)
15g beef jerky (8g protein)
100g YoPRO yoghurt (15g protein)
Small handful of almonds (4-6g protein)
For Our Vegetarian & Vegan Friends
Meeting protein targets on a plant-based diet is absolutely achievable, but it does require some more intentional planning. The key is combining diverse protein sources throughout the day and being mindful of portion sizes.
High-Protein Plant Foods
Legumes & Pulses:
Lentils (1 cup cooked): 18g protein
Chickpeas (1 cup cooked): 15g protein
Black beans (1 cup cooked): 15g protein
Edamame (1 cup): 17g protein
Soy Products:
Firm tofu (150g): 15-20g protein
Tempeh (100g): 19g protein
Soy milk (1 cup): 8-10g protein
Whole Grains:
Quinoa (1 cup cooked): 8g protein
Oats (1/2 cup dry): 6g protein
Wholegrain bread (2 slices): 8g protein
Nuts & Seeds:
Almonds (30g): 6g protein
Pumpkin seeds (30g): 9g protein
Hemp seeds (2 tablespoons): 6g protein
Peanut butter (2 tablespoons): 8g protein
Other:
Nutritional yeast (2 tablespoons): 8g protein
Plant-based protein powder (30g): 20-25g protein
Sample Vegetarian Day
Breakfast: Oats with soy milk, peanut butter, chia seeds, and protein powder (28g protein)
Snack: Hummus with veggie sticks (8g protein)
Lunch: Lentil and quinoa salad with tahini dressing (26g protein)
Snack: Handful of almonds (6g protein)
Dinner: Tofu stir-fry with edamame and brown rice (28g protein)
Evening Snack: Soy milk smoothie (10g protein)
The Carbohydrate Balance
Many of my plant-based clients ask me about their carbohydrate intake when increasing protein. Here are my suggestions on how to keep things balanced:
Prioritise protein-dense plant foods: Choose lentils, tofu, and tempeh over pasta and rice as your base.
Load up on non-starchy vegetables: They add volume and nutrients without excessive carbohydrates.
Be strategic with grains: Choose quinoa and oats, which offer more protein than white rice or white bread.
Do not fear legumes: Yes, they do contain carbohydrates, but they are complex carbohydrates that contain fibre, which help to keep you feeling fuller for longer.
Consider a plant-based protein powder: If you are struggling to meet your daily needs, consider adding in a plant-based protein powder. This can help you to meet your targets without adding lots of extra carbohydrates.
Practical Tips for Success
1. Plan Ahead: Prepare your protein sources on Sunday or another day of the week that suits you. I like to cook some extra chicken thighs and boil some eggs while I'm preparing dinner, slice up some cheese to have ready in the fridge, make chia pudding, and portion out raw nuts.
2. Include Protein at Every Meal: My advice - try not to load it all into your dinner. Distribute protein across breakfast, lunch, and dinner, as well as snacks. I like to load up on protein earlier in the day as it can help with appetite regulation (to stop overeating later in the day) and with stable energy levels and keeping an even mood throughout the day.
3. Keep Convenient Options Available: Keep your pantry stocked with tinned salmon (in olive oil or spring water), chickpeas, jerky, and raw nuts for busy days. As mentioned last week, I am not completely against protein bars, and it can be a good idea to have some of these to hand… just don't rely on them regularly to meet your protein needs. I like to make sure I have some tins of sardines and salmon, and snack size tins of chickpeas and beans to take with me when I’m on the go.
4. Learn to Read Labels: Compare brands. Protein content can vary significantly between products (especially in plant-based items). Check the "per 100g" column to compare two similar products.
5. Track Initially: Use an app like Easy Diet Diary for a week or two to understand portion sizes and how much protein you are actually consuming. I'm not a big fan of tracking macros (unless you are an athlete), so try not to get too caught up on the minutiae - this is just to help you get a sense of how much protein is in the foods you eat.
6. Do Not Sweat About Perfection: Some days you will hit your target, some days you won't. This tends to balance out in the long run. Aim for consistency over perfection. Listen to your body. It is far more intuitive than you might realise, and knows what it needs.
Extra Tips for Increasing Protein in Your Diet
Nut butters: spread on apple or crackers or eat from the spoon! Remember to use natural nut butter with no added salt, sugar or other fillers. I like the Mayver’s or Fix & Fogg brands of nut butters.
Cottage and ricotta cheese: are high in protein. You can also get lactose-free varieties. You can eat them on their own or use as a spread, add to scrambled eggs, or other meals.
Nuts and seeds: can be added to breakfast oats, salads or as a snack on their own. Choose raw unsalted and unflavoured nuts. Be mindful not to go overboard, as they are energy dense (due to high fat content). A small handful per day is enough.
Beans and lentils: can be added to many meals, including salads, pasta or rice dishes, soups or casseroles.
Hummus: paired with freshly cut vegetable sticks make a great snack.
Greek yoghurt: is a great source of protein that is good for breakfast as well as a snack during the day. You can also get lactose-free varieties. Choose plain unflavoured varieties.
Eggs: scrambled, boiled, poached – whatever works for you. Hardboiled eggs make a great snack.
When Protein Powders Make Sense
While I always advocate for whole food sources first, protein powders can be useful:
Post-workout recovery when you can't eat immediately.
Busy mornings when you need something quick.
When travelling or eating out frequently.
For older adults with reduced appetites.
To supplement (not replace!) dietary protein.
Choose quality brands like Nuzest Clean Lean Protein, Amazonia Raw Vegan Protein, Nutra Organics Clean Protein, At Health Grass-Fed Whey Protein, Rapid Vegan Plant Protein and look for minimal ingredients and additives.
Final Thoughts
Meeting your protein targets does not have to mean eating grilled chicken three times a day or downing protein shakes constantly. With a bit of planning and awareness of protein-rich foods, you can easily meet your needs while enjoying a diverse, delicious diet.
Remember, these are guidelines only, not rigid rules. Your individual needs will vary based on your activity level, age, health status, and goals. If you are unsure about your specific requirements or are struggling to meet your targets despite your best efforts, personalised nutrition support can make all the difference.
These protein recommendations are for generally healthy adults. Those with kidney disease or other medical conditions should seek personalised advice from their healthcare provider or specialist before adjusting protein intake.
Are you looking for support with your health goals?
Consider booking a 1:1 Clinical Nutrition consultation where together we can identify your specific needs and create a personalised nutrition plan that works for your lifestyle and preferences.
Katie practices at: Uprise Health, 136 Lennox Street, Richmond, 3121, Victoria.
Face-to-face and Telehealth appointments available (Australia wide).
If you have any questions or would like personalised guidance, feel free to reach out admin@katiehopcraft.com.au
The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. Always consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information and recommendations presented in this blog are general advice and reliance on the information provided in this blog is done at your own risk.