Protein First: The Foundation Habit That Makes Nutrition Easier
Protein is one of the most talked about and
most misunderstood parts of nutrition.
Why Protein Matters
Protein plays several critical roles in the body:
-Repairs and rebuilds muscle after training
-Helps preserve lean muscle mass as we age
-Regulates hunger and fullness
-Stabilizes blood sugar and energy levels
Protein’s role in recovery, metabolism, and long-term health is something consistently emphasized by experts across training and nutrition. These are a few of my go-to references:
Dr. Peter Attia frequently discusses protein intake as a critical factor in preserving muscle, which he refers to as a “longevity organ.” Maintaining muscle mass isn’t just about strength today — it’s about protecting mobility, independence, and metabolic health for decades to come.
Dr. Mark Hyman frames protein as a metabolic stabilizer. Diets too low in protein frequently lead to energy crashes, cravings, and overeating — especially for active individuals.
Dr. Andrew Huberman highlights that protein supports not only physical recovery, but also brain function and resilience, particularly when intake is consistent across the day rather than concentrated in a single meal.
The Most Common Protein Problem
Most people don’t have a protein quantity problem. They have a timing problem.
Protein intake often looks like this:
Very little at breakfast
Some at lunch
A large amount at dinner
This pattern makes it harder to stay full, recover well, and maintain steady energy throughout training and daily life.
The goal isn’t necessarily to eat more protein... it’s to eat it more consistently.
How Much Protein Do You Actually Need?
For athletes who train regularly and place high demands on strength, conditioning, and recovery, research and coaching consensus support a higher protein intake than the general population:
0.7–1.0 grams of protein per pound of bodyweight per day
Where you fall within that range depends on training frequency, intensity, body composition goals, and recovery needs.
Athletes training 4–6+ days per week, performing high-volume strength and conditioning, or working toward fat loss often benefit from the higher end of that range. Athletes in maintenance phases or lower training volumes may feel best closer to the lower end.
The key isn’t chasing the highest number — it’s hitting a consistent, repeatable intake that supports training and recovery.
This Week’s Goal (Keep It Simple)
For this week, aim to:
Include a protein source at every meal, OR
Hit your weekly protein target if you track nutrition.
If you don’t track grams, use a simple visual guide: 1–2 palm-sized servings of protein per meal.
Consistency matters far more than precision.
How to Hit Your Protein Goal
Anchor protein at breakfast — even 20–30 grams can dramatically improve energy, appetite control, and training performance.
Build meals around protein first, then add carbohydrates, fats, and vegetables.
Use protein snacks as tools to fill gaps on busy days.
What Adding Protein Can Actually Look Like (An Example Day)
This is not a meal plan. It’s a framework showing what consistency can look like using familiar foods.
Breakfast: Start the Day with Protein
Greek Yogurt Protein Bowl:
Plain Greek yogurt
Nuts or nut butter
Berries
Optional granola
Lunch: Make Protein the Anchor
Chicken Bowl:
Grilled or rotisserie chicken
Rice or quinoa
Roasted vegetables
Olive oil or sauce
Ask yourself: “What’s the protein source?” Then build around it.
Snack: Use Protein as a Tool
Tuna Packet with Crackers or Sliced Apples
Other similar options include Greek yogurt, cottage cheese, jerky, or a protein shake.
Dinner: Consistency Over Catch-Up
Taco Protein Bowl:
Lean ground beef, turkey, or chicken
Beans
Rice or cauliflower rice
Salsa and toppings
Dinner should support your protein intake, not carry the whole day.
Recipes I’m Making This Week
To make protein easier, here are a few protein-forward recipes I’m using this week. (Click link to see the recipe)
An easy way to anchor protein early and simplify busy mornings. Kid friendly!
A batch-friendly chicken salad recipe that makes hitting protein easier all week.
A quick skillet meal with built-in protein and minimal prep. I use a bag of coleslaw and sub ground turkey or shrimp for pork.
Comfort food made protein-forward! A family fave for us!
If one idea helps you add more protein this week, it’s a win.
Remember: Protein isn’t about eating perfectly or chasing numbers. It’s about giving your body what it needs to train, recover well, and show up consistently... in the gym and in life. When protein becomes a daily habit instead of an afterthought, everything else gets easier to manage. Start there, stay consistent, and let the results build over time.
Here’s to a protein-first week,
Kristin
