So You Want to Consistently Hit Your Protein Goal
In this blog post, we’re unpacking key takeaways from our latest episode of Black Iron Radio, where coaches Maggie, Brooke, and Christin dig into the real-life strategies that help people consistently hit their protein goals. They cover everything from front-loading your day with a solid breakfast to building a go-to snack routine, plus practical tips for travel, busy weeks, and staying out of the last-minute scramble. Whether you’re working toward performance goals or just trying to build more structure into your day, this episode will help you level up your approach—without relying on bland chicken breast and protein shakes.
BLACK IRON RADIO EP. 244: SO YOU WANT TO CONSISTENTLY HIT YOUR PROTEIN GOAL
You don’t need another lecture about why protein matters, you need better systems. Maggie, Brooke, and Christin cut through the noise and get into what actually helps people hit their protein goal without micromanaging every bite. We're talking front-loading your day, snack strategies that doesn’t suck, meal prep that doesn’t make you hate your life, and mindset shifts that make it stick. If you’re still under-eating protein, it’s not a discipline issue – it’s a planning problem. And we can help with that!
📲 Listen & Subscribe: Apple Podcasts | Spotify
If you’ve ever found yourself staring down a sad slab of grilled chicken at 8:30 p.m. trying to cram in 50 grams of protein before bed, this one’s for you.
Hitting your protein target isn’t just about racking up grams—it’s about building habits that make protein a normal, sustainable part of your day. In this episode, BIN coaches Maggie, Brooke, and Christin break down everything you need to know to hit your protein goals consistently—without turning into a walking deli counter.
Why Protein Is a Big Deal
Before we dive into how, let’s talk about why protein matters. Whether you’re chasing performance, trying to maintain muscle as you age, growing a baby, or just trying to feel full for more than 20 minutes at a time, protein plays a crucial role.
Muscle repair & growth – Especially important for performance and recovery
Preserving lean mass – Critical in fat loss phases or aging
Hormone support & satiety – Helps keep you full and supports a stable mood
Thermic effect – Your body burns more calories digesting protein than carbs or fat
And no—peanut butter doesn’t count as a protein source. Sorry.
Common Roadblocks
Despite its importance, many people fall short on daily protein intake. Here’s what usually gets in the way:
Lack of planning – Waiting until dinner to realize you’re 80g short isn’t ideal
Monotony – Grilled chicken burnout is real
Misconceptions about food – Many people overestimate the protein content in meals
Not tracking or eyeballing inaccurately – You can’t manage what you don’t measure
And for our veggie and vegan folks—yes, it takes more thought, but it’s 100% doable.
How to Make It Easier
This doesn’t need to be complicated or boring. You can build habits that help you hit your goal without living off protein shakes or dry turkey slices.
Meal-by-Meal Tips
Breakfast
Build a base: eggs + egg whites, Greek yogurt, protein oats, or smoothies
Add-ins: mix in cottage cheese, protein powder, or top with seeds/nuts for variety
Cottage cheese with hot honey on toast? Don’t knock it till you try it.
Snacks
Greek yogurt pouches, protein bars, beef sticks, hard-boiled eggs, smoothies
Prioritize “one-handed snacks” for busy folks or parents on the go
Fuel For Fire and CorePower with cereal = dessert-level deliciousness
Lunch & Dinner
Cook your grains in bone broth
Batch prep protein with different flavor profiles—Mexican, Thai, Mediterranean
Try variety: lean beef, chicken thighs, salmon, lentils, tofu, chickpea pasta
Travel & Busy Days
Pack snacks: jerky, protein bars, pre-mixed shakes, roasted edamame
Overpack protein-focused options—it’s better to have too much than none
Scouting grocery stores or gas stations? Go for high-protein grab-and-go items
Tracking vs. Eyeballing
Don’t want to track macros forever? Totally fair.
Use hand portions instead:
A palm-size portion = ~30g of protein
Deck-of-cards rule works too
Track for 1–2 weeks to build awareness, then eyeball with more confidence
It’s a Skill, Not a Sprint
Hitting your protein goal consistently takes practice. You don’t have to go from 60g to 130g overnight. Start by building one balanced meal a day. Recognize protein sources. Plan ahead. Keep it flexible and fun.
And most importantly—stop thinking about protein as punishment. Make it something you look forward to. Sauces, seasonings, textures, prep methods… get creative.
Quick Wins for the Week
Brooke’s Tip: Get 20–30g of protein in post-workout within 30 minutes.
Christin’s Tip: Make one snack fun. Bonus if it’s nostalgic or tasty AF.
Maggie’s Tip: Frontload your protein at breakfast—it sets the tone for the day.
Ready to get more consistent with your nutrition? Our coaches are here to help you figure it out—without relying on plain chicken and broccoli.
🎙️ WANT MORE? SUBSCRIBE TO BLACK IRON RADIO!
If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify
