How to hit your protein goals
Feeling overwhelmed by getting into your daily protein goal range? Here’s how to do it.
If you’re not used to paying attention to the amount of protein you eat each day, it might seem challenging to reach your goal range (calculated for you in the WW app). No need to worry if you fall short in the beginning — just aim to make progress over time. Here’s how to do it:
Remember to eat
A GLP-1 may tamp down your appetite to the point where you forget to eat, which are missed moments to get protein. Try to eat at least three times throughout the day — if you find yourself forgetting or accidentally skipping meals, add alarms on your phone or calendar to remind you.
Break your goal down
If your target is 75 grams of protein a day, that might look like 20-25 grams at each meal, then 10-15 grams for each snack. For a rough idea of what 25 grams looks like, think of a palm-size piece of most meats, poultry, or fish; 3 eggs; or 1-2 scoops of protein powder.
Focus meal planning on protein
Rather than starting your meal planning idea with “spaghetti” or “salad,” then trying to fit protein in, center your meal on a source of 20+ grams of protein — such as chicken, lean beef, salmon, or tempeh — then pair it with accompaniments.
Pack your grocery list with convenient, high-protein items
Deli turkey or chicken, lean beef jerky, cottage cheese, canned seafood, and Greek yogurt are all great options that pack 10 grams or more of protein per serving; precooked proteins like grilled chicken and hard-boiled eggs keep well in the fridge for up to 4 days.
Sneak in more protein
Add more protein into what you’re already eating:
Add frozen, shelled edamame to soups, chilis, fried rice, or noodles; a half cup gives you 9 grams of protein
Blend 4 ounces silken tofu (you’ll hardly notice it) into your smoothie to add 6 grams of plant-based protein
Stir 2 tbsp of low-fat cottage cheese into scrambled eggs to add 2 bonus grams of protein
Make an iced mocha that adds 4-7 grams of protein by stirring ¼ cup chocolate protein shake into your cold brew or coffee
Stir 2 tbsp of powdered peanut butter into your oatmeal to add 6 grams of protein.
Learn more about why protein is so important during weight loss
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