Protein Made Simple: How Much You Really Need (Easy Macros Part 3)
Most people aren’t eating enough protein — and it shows up in ways you might not expect. If you’re struggling with cravings, feeling hungry all the time, or not seeing the results you want from your workouts, there’s a good chance you’re under-eating protein.
The good news? Fixing it doesn’t have to be complicated. In this post, we’ll cover:
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Why protein is so important
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What happens when you don’t get enough
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How much protein you actually need
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The best protein foods and snacks
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Easy ways to hit your protein goals
Check out the full video here!
Why Protein Matters
Protein isn’t just for bodybuilders. It’s for you, me, and anyone who wants to feel stronger, support their health, and actually see results.
Some of the biggest benefits of protein include:
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Blood sugar regulation → Protein helps balance out carbs and prevents the blood sugar rollercoaster that can lead to energy crashes and insulin resistance.
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Craving control → Low protein = more hunger and stronger sugar/carb cravings. Getting enough protein helps you stay satisfied between meals.
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Support for overall health → From brain function to bone strength, connective tissue, and immune health, protein plays a role in nearly every system in the body.
How Much Protein Do You Really Need?
Current science-backed recommendations suggest 0.7–1.0 grams of protein per pound of body weight (or goal body weight).
For most people, this means:
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Women: around 120–150g per day
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Men: around 175–200g per day
That may sound like a lot, but when you break it down by meal, it’s very doable. Think 30–50g per meal (plus 1–2 high-protein snacks if needed).
The Best Protein Sources
When it comes to protein, variety matters. Here are some great options to rotate into your meals:
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Meats: chicken, turkey, beef, pork, fish — choose what you enjoy, not just “diet foods.”
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Eggs + cottage cheese: great staples, especially when paired together.
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Greek yogurt: stick with plain and add fruit or protein powder for extra protein.
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Protein powders: a convenient way to hit your goals when food alone isn’t enough.
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Vegan/vegetarian options: beans, lentils, tofu, tempeh — just know you may need larger portions to match animal-based protein amounts.
๐ Pro tip: Nuts and cheese are nutritious, but they’re better counted as fats, not proteins.
Easy Ways to Hit Your Protein Goals
You don’t have to track macros forever to get this right. Two simple strategies:
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The Plate Method → Build every meal with protein as the foundation, then add carbs and fats around it.
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Think “protein first” → Ask yourself at each meal, “Where’s my protein?” and aim for a bigger serving than you think you need.
And don’t forget snacks: a protein shake, Greek yogurt with protein powder, or cottage cheese bowl can add 30–40g of protein quickly.
Watch the Full Video
Want the full breakdown, examples, and extra tips? ๐ฅ Watch Part 3 of my Macros Made Easy series here: Watch on YouTube.
Free Resources to Get You Started
โจ Download my Free Meal Prep Guide — packed with sample meal plans, macro basics, and easy protein ideas.
๐ Check out my 30-Day Kickstart — just $27, with daily steps, recipes, and resources to help you build consistency and feel confident again.
Final Thoughts
Protein is the most underrated macro — but once you start getting enough, everything changes. From fewer cravings to better energy and results you can actually see, it’s worth making a priority.
If this blog helped, share it with a friend and follow along!
Keep Going!
Coach Ashleigh ๐ช๐ฆ
