If eating 140g of protein sounds like an impossible amount of food, your meal structure may be the real problem. Most people eat very little protein early in the day, then realize at dinner that they still need another 70–90 grams. That usually leads to an oversized dinner, another protein shake, or giving up on the target completely. A simpler approach is to spread your protein across the day: • Breakfast: 30–35g • Lunch: 35–40g • Dinner: 35–40g • Snacks: 25–35g That puts you near 140g without forcing one meal to do all the work. Build each meal around a lean protein source first, then add carbohydrates, vegetables, and fats based on your calorie needs. Chicken, turkey, lean beef, fish, eggs, Greek yogurt, cottage cheese, tofu, and protein powder can all make the target easier to reach. Eating enough protein can support muscle retention, strength, workout recovery, and fullness while losing body fat. However, 140g is only an example. Your ideal protein and calorie targets depend on your body size, activity level, goals, preferences, and health history. One of my clients is down 20 pounds since April by consistently strength training, increasing her daily steps, and tracking her food with a plan built around her life. You do not have a protein problem. You may have a meal-structure problem wearing a consistency costume. Save this as a sample high-protein day. If you want personalized nutrition targets and training built around your schedule, comment “COACH” and I’ll send you the information for 1:1 coaching. #HighProteinMeals #ProteinForWomen #FatLossNutrition
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- 30 Sept 2026
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