How To Consume Enough Protein: A Certified Nutrionist's Guide

Learn how to consume enough protein without tipping the scales into overeating

Client Question: I know I am supposed to consume at least 1 gram per lb. of my bodyweight, but I am not sure how to achieve this without stuffing myself. Help!

Trainer Gina’s Answer: It’s not easy to achieve the optimal protein intake, but with a bit of focus and planning it’s totally do-able. If the average person takes in 1500-2000 calories per day, and we’ll look at an average adult weight of 150 lbs, we are talking a protein intake of 150 x 4 calories per gram of protein, or 600 calories worth of protein. You still have 1400 calories that can come from carbs and fat. So, 150 grams is not impossible. Having three meals plus two snacks does make it easier. 

Here is a sample day of food:


Greek yogurt (15 grams)
2 hard boiled eggs (15 grams)
Oatmeal (5 grams) 

Mid morning snack 

Protein bar (15 grams)


4 oz. chicken, tuna or lean beef (30 grams)
Whole grain bread

Mid afternoon snack 

Protein shake mixed with milk (30 grams)
Small portion of nuts (5 grams) 


4 oz. chicken, fish or lean beef (30 grams)
Cup size portion or pasta, rice or potato (5 grams)
Steamed or lightly sautéed vegetables 

This totals 150 grams. If you weigh more than 150 lbs, increase the portion size of meat at lunch and dinner. If you weigh less, you don’t need both the protein bar and the protein shake. 

If you consume at least 0.8 grams per pound of your weight, you are doing alright. The 1 gram per pound of your weight is just easier to compute and a little extra won’t hurt and will probably help! 

If you need brand recommendations for protein powders and bars, check out our recommended protein supplements in this article. You'll see them in the green section of the page.

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