How I Hit My Daily Protein Goals (And How You Can Too)

In a recent blog post and podcast episode, I talked about how simplifying your nutrition and workout routine is the most effective way to build lasting success. One key nutrition tip I shared was increasing your daily protein intake—because protein plays a crucial role in muscle growth, fat loss, and overall performance.

Today, I want to give you a personal look at how I hit my daily protein target, so you can use it as a guide to build your own plan.

How Much Protein Do You Really Need?

In that post, I recommended aiming for 1 gram of protein per pound of lean body weight per day. For example, if you weigh 200 pounds but estimate you’re carrying around 10 pounds of extra body fat, your lean body weight would be 190 pounds. That means your daily protein target should be 190 grams.

If you don’t want to do the math, here’s a simple general guideline:

• Men: 150–200 grams per day

• Women: 100–150 grams per day

  
  

My Daily Protein Intake Example

I aim for around 180–190 grams per day. Here’s exactly how I break that down:

- Early Morning Snack: 2 cups of yogurt = 24g

- Breakfast: 2 over-easy eggs with smoked salmon = 30g

- Post-Workout: Protein shake = 30g

- Lunch: 2 chicken thighs = 30g

- Afternoon Snack: Beef jerky, shrimp, or sardines = 12g

- Dinner: Steak = 30g

- Evening Snack: Protein shake = 30g

Total: 186 grams of protein

I eat nearly the same meals every day. It may sound boring, but keeping things simple makes it easy to stay consistent and hit my goals. I’ll change things up occasionally, but the overall structure—and protein target—stays the same.

Of course, I also eat fruits (usually with yogurt) and vegetables with my meals. This example focuses only on the protein sources to keep it clear and easy to follow.

You don’t have to eat exactly like I do. What matters most is that you create a list or structure that works for you—with intentional protein planning from your first meal to your last. Hitting your daily protein goal doesn’t happen by accident. It takes awareness and consistency.

Use this breakdown as a guideline and adjust it to meet your personal needs. And if you need help figuring that out, feel free to reach out anytime at axisstrengthtraining@gmail.com—I’d love to help you dial it in.