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4 Signs You're Not Eating Enough Protein, According to a Dietitian

Your body might be sending signals it needs more protein

Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Aleksa Gagic The Climbing Dietitian
Copyright The Climbing Dietitian/YouTube
Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Nutrition & Diet

We all want to build muscle and recover faster, but most people struggle to consistently hit their protein targets despite knowing how important it is. In this article, we share expert insights from Aleksa Gagic, a Dietitian and Nutritionist with over 7 years of professional nutrition consulting experience. Known for his practical advice on The Climbing Dietitian's YouTube channel, Aleksa breaks down the clear signals your body sends when it's not getting enough of this essential macronutrient. Learn these four key indicators now to stop leaving gains on the table and start seeing better results from your training efforts.

Increased Hunger Throughout Your Day

Protein isn't just for muscle building—it helps keep you full longer. "Protein has many properties that help us in our bodies. We all know that it helps us repair and recover, but you may not know that it also helps keep us full," Aleksa explains in his post. This is precisely why many nutrition experts recommend higher protein intake for fat loss clients. The satiety factor makes it easier to maintain a calorie deficit without constant hunger. If you're feeling unusually hungry despite regular meals, your protein intake might need attention.

No Muscle Growth or Experiencing Muscle Loss

Closeup of a muscular young woman lifting weights in gym.

Shutterstock

When following a strength training program, you should see gradual improvements in muscle mass over time. "If you're on a muscle-building plan or a strength-building plan, you should, over time, see some gain in lean muscle mass," Aleksa points out. Without adequate protein, your body lacks the building blocks needed for muscle repair and growth. Similarly, if you're losing strength and muscle despite efforts to maintain them, it could signal insufficient protein consumption. While other factors can influence muscle development, protein intake is often the simplest place to start.

Recovery Takes Longer Than Normal

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

Are you feeling sore for days after workouts? According to Aleksa, "Protein helps with repair and recovery. Therefore, if your protein is not up to scratch, you might actually see that your recovery is a bit more delayed than usual." Proper recovery is essential regardless of whether you're a casual gym-goer or a competitive athlete. Faster recovery allows for more consistent training and better adaptations over time. If you notice your body taking longer to bounce back from exercise, consider evaluating your protein consumption.

Increased Cravings, Especially for Sugar

Closeup image of a young couple women holding and eating donuts together​Myth 1: Weight Gain Comes From Eating FatShutterstock

While not an exact science, there's often a connection between insufficient protein and increased cravings. "When protein is not really consumed well enough, not only is your hunger not regulated, but you start craving other foods a bit more," Aleksa shares from his experience working with clients. Protein acts as an unofficial appetite and craving regulator for many people. If you find yourself suddenly craving sweets or other specific foods more intensely than usual, try increasing your protein intake to see if it helps manage those urges.

How Much Protein Do You Actually Need?

Chicken Breast on Food Scale with Mushrooms and Spinach​Start Your Day with 40 Grams ProteinShutterstock

Most active adults benefit from consuming 0.7-1 gram of protein per pound of body weight daily. For someone weighing 150 pounds, that's approximately 105-150 grams of protein spread throughout the day. Aleksa recommends distributing protein across your meals rather than consuming it all at once. Your body can only efficiently use a certain amount of protein at each meal, so aim for 20-40 grams per meal, depending on your size and activity level.

Protein-Rich Foods to Include Daily

Raw chicken breast on tray on white backgroundShutterstock

Make high-quality protein sources a regular part of your diet. Lean meats like chicken and turkey provide complete proteins with minimal fat. Fish offers both protein and healthy omega-3 fatty acids. For plant-based options, Aleksa suggests combining legumes, tofu, tempeh, and seitan to create complete protein profiles. Greek yogurt, cottage cheese, and eggs make excellent snack options that deliver significant protein with relatively few calories. Protein powders can supplement your intake when whole food sources aren't convenient.

Simple Strategies to Increase Your Intake

Marinated,Grilled,Healthy,Chicken,Breasts,Cooked,On,A,Summer,BbqShutterstock

Start by prioritizing protein at each meal rather than as an afterthought. "Protein should be the foundation of your nutrition plan if you're active," Aleksa emphasizes. Prepare protein sources in advance to remove barriers when you're busy. Consider keeping ready-to-eat options like hard-boiled eggs, Greek yogurt, or protein bars available for quick access. Add protein powder to smoothies, oatmeal, or yogurt for an easy boost. Most importantly, track your intake for a few days to establish a baseline—you might be surprised how much (or how little) you're actually consuming. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

protein

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Nutrition & Diet

4 Signs You're Not Eating Enough Protein

Aleksa Gagic The Climbing Dietitian
Copyright The Climbing Dietitian/YouTube
Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We all want to build muscle and recover faster, but most people struggle to consistently hit their protein targets despite knowing how important it is. In this article, we share expert insights from Aleksa Gagic, a Dietitian and Nutritionist with over 7 years of professional nutrition consulting experience. Known for his practical advice on The Climbing Dietitian's YouTube channel, Aleksa breaks down the clear signals your body sends when it's not getting enough of this essential macronutrient. Learn these four key indicators now to stop leaving gains on the table and start seeing better results from your training efforts.

Increased Hunger Throughout Your Day

Protein isn't just for muscle building—it helps keep you full longer. "Protein has many properties that help us in our bodies. We all know that it helps us repair and recover, but you may not know that it also helps keep us full," Aleksa explains in his post. This is precisely why many nutrition experts recommend higher protein intake for fat loss clients. The satiety factor makes it easier to maintain a calorie deficit without constant hunger. If you're feeling unusually hungry despite regular meals, your protein intake might need attention.

No Muscle Growth or Experiencing Muscle Loss

Closeup of a muscular young woman lifting weights in gym.

Shutterstock

When following a strength training program, you should see gradual improvements in muscle mass over time. "If you're on a muscle-building plan or a strength-building plan, you should, over time, see some gain in lean muscle mass," Aleksa points out. Without adequate protein, your body lacks the building blocks needed for muscle repair and growth. Similarly, if you're losing strength and muscle despite efforts to maintain them, it could signal insufficient protein consumption. While other factors can influence muscle development, protein intake is often the simplest place to start.

Recovery Takes Longer Than Normal

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

Are you feeling sore for days after workouts? According to Aleksa, "Protein helps with repair and recovery. Therefore, if your protein is not up to scratch, you might actually see that your recovery is a bit more delayed than usual." Proper recovery is essential regardless of whether you're a casual gym-goer or a competitive athlete. Faster recovery allows for more consistent training and better adaptations over time. If you notice your body taking longer to bounce back from exercise, consider evaluating your protein consumption.

Increased Cravings, Especially for Sugar

Closeup image of a young couple women holding and eating donuts together​Myth 1: Weight Gain Comes From Eating FatShutterstock

While not an exact science, there's often a connection between insufficient protein and increased cravings. "When protein is not really consumed well enough, not only is your hunger not regulated, but you start craving other foods a bit more," Aleksa shares from his experience working with clients. Protein acts as an unofficial appetite and craving regulator for many people. If you find yourself suddenly craving sweets or other specific foods more intensely than usual, try increasing your protein intake to see if it helps manage those urges.

How Much Protein Do You Actually Need?

Chicken Breast on Food Scale with Mushrooms and Spinach​Start Your Day with 40 Grams ProteinShutterstock

Most active adults benefit from consuming 0.7-1 gram of protein per pound of body weight daily. For someone weighing 150 pounds, that's approximately 105-150 grams of protein spread throughout the day. Aleksa recommends distributing protein across your meals rather than consuming it all at once. Your body can only efficiently use a certain amount of protein at each meal, so aim for 20-40 grams per meal, depending on your size and activity level.

Protein-Rich Foods to Include Daily

Raw chicken breast on tray on white backgroundShutterstock

Make high-quality protein sources a regular part of your diet. Lean meats like chicken and turkey provide complete proteins with minimal fat. Fish offers both protein and healthy omega-3 fatty acids. For plant-based options, Aleksa suggests combining legumes, tofu, tempeh, and seitan to create complete protein profiles. Greek yogurt, cottage cheese, and eggs make excellent snack options that deliver significant protein with relatively few calories. Protein powders can supplement your intake when whole food sources aren't convenient.

Simple Strategies to Increase Your Intake

Marinated,Grilled,Healthy,Chicken,Breasts,Cooked,On,A,Summer,BbqShutterstock

Start by prioritizing protein at each meal rather than as an afterthought. "Protein should be the foundation of your nutrition plan if you're active," Aleksa emphasizes. Prepare protein sources in advance to remove barriers when you're busy. Consider keeping ready-to-eat options like hard-boiled eggs, Greek yogurt, or protein bars available for quick access. Add protein powder to smoothies, oatmeal, or yogurt for an easy boost. Most importantly, track your intake for a few days to establish a baseline—you might be surprised how much (or how little) you're actually consuming. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Clear Signs Your Body Needs More Protein Now

Dr. Ken Berry KenDBerryMD
Copyright KenDBerryMD/YouTube/Shutterstock
Christopher Roback
By Christopher RobackJan 27, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Think you're getting enough protein? Many of us don't, and the signs aren't always obvious. In this revealing countdown, we'll explore ten increasingly important signs of protein deficiency, starting with subtle hints and building up to serious warning signals that demand attention.

Dr. Ken Berry, a family physician with over 20 years of clinical experience, brings crucial insights about protein deficiency that could transform your health. As he explains, "There are sources of information out there that will tell you that eating too much protein is bad for you... In fact, nothing could be further from the truth." Join us as we count down these essential warning signs that could help you identify and correct this common deficiency.

Sleep Disruptions – The Surprising Sign

Sleep disorder, insomnia. Young blonde woman lying on the bed awake

Shutterstock

The countdown begins with an unexpected connection. Dr. Berry shares his own surprise at this finding: "When I was doing the research for this video, I did not know that a protein deficiency can lead to insomnia, but it's actually quite well known in the sleep literature," he says in his video post.

Mood Changes

Young woman angry standing at street

Shutterstock

Your protein intake might be affecting your emotional well-being more than you realize. As Dr. Berry notes, "If you're always down in the dumps, you always have a negative mood, this is actually a sign of protein deficiency."

Unusual Cravings and Hunger

Young woman looking into the fridge, feeling hungry at nightShutterstock

Those persistent cravings aren't random. Dr. Berry explains, "Your body's looking for a very short list of nutrients in your diet. It's looking for amino acids that come from protein... If you're not getting enough protein in your diet, then your body is going to increase your hunger and it's going to make you have these weird cravings trying to get the particular amino acid or protein molecule that it's looking for."

Brittle Hair, Nails, and Skin Issues

Hands of a woman playing with nails in stressShutterstock

Physical appearance often reflects internal nutrition. Dr. Berry warns, "If your skin is dry and flaky and very thin, if your nails break very easily or they flake up very easily, if your hair's brittle and breaks, if you're having hair loss for no apparent reason, these are all signs of protein deficiency."

Slow-Healing Wounds

Scars on the faceShutterstock

Notice how long it takes for cuts and scrapes to heal? Dr. Berry points out, "If you've been eating low protein for years or decades, then you've gotten used to how long it takes for your wounds to heal, so you may not recognize your wound healing as slow, so maybe ask some friends and relatives how long it takes for a scrape or a cut or an abrasion to heal."

Frequent Infections

Sick woman with headache sitting under the blanketShutterstock

Your immune system needs protein to function properly. Dr. Berry explains, "If you have frequent upper respiratory infections or frequent bladder infections or frequent skin infections... Your immune system has to have a lot of protein in order to fight off infections, whether we're talking about bacterial infections or viral infections."

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Stunted Growth in Children

The doctor listens to the breathing of a little boy through a stethoscope. Pediatrician with stethoscope listens to the lungs of a child with bronchitis and coughShutterstock

For children, protein deficiency can have lasting consequences. "Stunning growth is almost always due, at least in part to a protein deficiency," Dr. Berry emphasizes. "The child just not getting enough protein... if you want your child to grow up to be tall and strong and beautiful and intelligent, they've got to get enough protein in their diet."

Muscle Loss

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.9 Best Bodyweight Exercises for Muscle GainShutterstock

Muscle health is a crucial indicator. Dr. Berry states, "A very common sign of protein deficiency is muscle loss or the inability to gain muscle. This is very common in the elderly. As they don't eat enough protein, they lose their muscle mass. In some athletes, if they're not eating enough protein, they work out really hard and they don't gain muscle at all."

Decreased Bone Strength

A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. OsteoporosisShutterstock

This sign challenges common misconceptions. Dr. Berry explains, "Most people think bones are made of calcium. They're actually made of protein with a calcium atom stuck into the matrix of the protein. Your bones are all protein, and if you're not eating enough protein, your body will not be able to keep your bones strong."

RELATED:20 Possible Ozempic Side Effects

Severe Edema

Swollen feets because water retention in the bodyShutterstock

In advanced cases, protein deficiency can lead to visible swelling. Dr. Berry warns, "If you have a severe terrible protein deficiency, you can actually develop edema or swelling in your ankles and feet. This is kind of an end stage sign when you've been protein deficient for so long that your body's about to give up."

Expert Recommendations: Getting Enough Protein

chef cooking salmon steaks in the kitchenShutterstock

Dr. Berry recommends focusing on whole food sources: "The best sources for protein that I recommend are meat, fish, eggs, and cheese." He specifically notes, "Never ever do you need a protein shake or a protein bar or a protein powder. Those are usually wind up being carbohydrate shakes in bars and powders."

For optimal intake, he advises "two grams of protein per kilogram of body weight, or if you're in the United States, then one gram of protein per pound of body weight." He emphasizes that this isn't excessive: "Protein's good for your kidneys, protein's good for your bones. Protein is good for every other part of you."


Special attention should be paid to at-risk groups: elderly individuals who might default to simple carbohydrates, women (especially during pregnancy and breastfeeding), and growing children who might prefer snacks over protein-rich foods. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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Nutrition & Diet

7 Signs Your Body Needs More Protein

Young caucasian blonde woman holding board with raw meat celebrating crazy and amazed for success with open eyes screaming excited. Protein , beef, meat
Shutterstock
Christopher Roback
By Christopher RobackJan 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you experiencing unexplained fatigue, brittle nails, or slow-healing wounds? Your body might be waving red flags about protein deficiency. Dr. Jin W. Sung, a prominent health expert with nearly 500,000 YouTube subscribers, reveals seven critical signs that could indicate you're not getting enough protein. Understanding these signals could be the key to unlocking better health, stronger immunity, and improved overall wellness. Read on to discover if your body is trying to tell you something important.

The Hidden Language of Protein Deficiency: 7 Warning Signs

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

"Most people don't realize how many different ways their body signals protein deficiency," says Dr. Sung. These seven key signs can help you identify if you're getting enough protein in your diet. Pay attention if you experience any of these symptoms, especially in combination.

Sign #1: Struggling to Build or Maintain Muscle

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.Shutterstock

"Muscle loss or inability to gain muscle despite working out is a major red flag," warns Dr. Sung. If you're hitting the gym regularly but not seeing results, or noticing muscle weakness despite regular activity, your protein intake might be insufficient. For optimal muscle health, Dr. Sung recommends 1.2 to 1.4 grams of protein per kilogram of body weight daily, with athletes needing up to 2 grams per kilogram.

Sign #2: Brittle Hair and Weak Nails

Millennial girl with hair loss problem looking in mirror at homeShutterstock

Notice your hair breaking easily or nails becoming increasingly brittle? Dr. Sung explains that these changes often signal protein deficiency, as hair and nails are primarily made of protein. Regular monitoring of your protein intake is crucial for maintaining strong, healthy hair and nails.

Sign #3: Slow-Healing Wounds

Closeup of male arms holding his painful wrist caused by prolonged work on the computer, laptop. Carpal tunnel syndrome, arthritis, neurological disease concept. Numbness of the handShutterstock

"When you get a cut and it doesn't heal well or in the expected time frame, that's a clear sign," Dr. Sung notes. Protein plays a crucial role in tissue repair and wound healing. If small cuts or bruises take longer than usual to heal, your body might need more protein to support its repair processes.

Sign #4: Weakened Immune System

Senior beautiful woman sitting sick on sofa at home. He coughs, covers his mouth with his hand, holds his chest. Feels pain, suffers from asthma, allergies, flu, cold.Shutterstock

"These people will be more prone to infection or become currently sick," Dr. Sung explains about protein-deficient individuals. If you're catching every cold that comes around or infections seem to linger, your immune system might be struggling due to inadequate protein intake.

Sign #5: Sleep Issues and Mood Changes

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Experiencing anxiety, depression, or insomnia? According to Dr. Sung, these could be unexpected signs of protein deficiency. Studies show that protein is essential for producing neurotransmitters that regulate mood and sleep patterns.

Sign #6: Bone Health Concerns

A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. OsteoporosisShutterstock

"People don't realize it's not just calcium and minerals in the bone. There's protein amino acids too," Dr. Sung emphasizes. If you're concerned about bone density or have been diagnosed with osteoporosis, increasing your protein intake might be crucial for maintaining bone health.

Sign #7: Constant Hunger and Cravings

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

While not directly quoted by Dr. Sung, research shows that inadequate protein intake can lead to increased hunger and cravings. Dr. Sung's recommended protein intake of 1.2 to 1.4 grams per kilogram of body weight can help maintain satiety and reduce unnecessary snacking.

Understanding Your Protein Needs

Chicken Breast on Food Scale with Mushrooms and Spinach​Prepare Strategies for PlateausShutterstock

Dr. Sung breaks down the numbers clearly: "A 150-pound person needs at least 81.6 to 95.2 grams of protein per day for optimal health." For those with health challenges, he recommends increasing intake to 1.6 grams per kilogram of body weight, while athletes might need up to 2 grams per kilogram.

How to Check for Protein Deficiency

Blood,Drawn,From,A,Patient,With,Serum,doctor,hospitalShutterstock

"Simple tests like CBC with CHE can show you if you have protein deficiencies," explains Dr. Sung. Key markers include BUN (should be 10-16), globulin (2.4-2.8), and hemoglobin levels. If you're experiencing any of the seven signs, consider asking your healthcare provider about these tests.

Solutions for Better Protein Absorption

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

Dr. Sung emphasizes that it's not just about eating more protein – it's about proper absorption too. "If you have hypochlorhydria or low stomach acid issues, you definitely want to increase hydrochloric acid along with some digestive enzymes to break down your protein appropriately," he advises. Consider protein-rich diets like ketogenic, paleo, or carefully planned vegetarian diets, depending on your specific needs and restrictions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Warning Signs Your Body Needs More Protein Right Now

Tired woman looking her eye bags in the bathroom.
Shutterstock
Christopher Roback
By Christopher RobackDec 23, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever feel exhausted despite getting enough sleep? Notice your workouts taking longer to recover from? These could be your body's way of saying you need more protein. While severe protein deficiency is rare in developed countries, even mild insufficiency can impact your daily life and long-term health.

As a holistic health expert and former Olympic athlete, Dr. Sten Ekberg brings a unique perspective to nutrition and wellness. With his background in functional medicine and chiropractic care, combined with his experience as a Swedish national record holder in decathlon, he helps people understand their body's signals and optimize their health through proper nutrition.

Here are the key signs that might indicate you need more protein in your diet.

Your Muscles Are Sending Warning Signals

Runner leg injury painful leg. Man massaging sore calf muscles during running training outdoor from pain.Shutterstock

"Muscle-related issues are often the first sign of protein deficiency," says Dr. Ekberg in his post. He explains that weakness, slow recovery after workouts, and muscle cramps can all indicate low protein levels. "Your muscles are primarily made of protein. Without enough, you can't repair muscle fibers or regulate electrolytes properly, which can lead to cramping."

Wounds Take Longer to Heal

Woman sitting on a sofa examines a bruise on her leg.Shutterstock

Protein plays a crucial role in healing. "Most tissue in your body is made up of protein," Dr. Ekberg notes. "When you're low on protein, wound healing can slow significantly because your body lacks the building blocks for repair."

Your Hair, Nails and Skin Are Suffering

Millennial girl with hair loss problem looking in mirror at homeShutterstock

"Keratin and collagen are the two main proteins that keep your hair, nails, and skin healthy," Dr. Ekberg explains. "Without adequate protein intake, your body can't produce enough of these structural proteins." Watch for weak, brittle nails, thinning hair, and dry, flaky skin – all potential signs of protein deficiency.

RELATED:Woman Lost 20 Pounds Without Doing Cardio: Here Are 9 Things She Did Instead

Digestive Issues Are Becoming Common

An elderly woman is sitting on the sofa at home, holding her stomach with her hands. Feels the pain of internal organs, indigestion, poisoning, menstrual pain.Shutterstock

Most people don't realize that digestion relies heavily on protein. "Every digestive enzyme in your body is made from protein," Dr. Ekberg points out. "From the amylase in your mouth to the enzymes in your intestines, protein deficiency can compromise your entire digestive process."

You're Getting Sick More Often

Sick woman with headache sitting under the blanketShutterstock

"Your immune system depends heavily on protein," Dr. Ekberg emphasizes. "Antibodies that fight infection are actually large protein molecules. When you're low on protein, your body struggles to produce enough antibodies and white blood cells to maintain strong immunity."

Your Hormones Feel Out of Balance

mid adult italian woman banging her head against a wall outside office building. Horizontal shape, copy spaceShutterstock

Dr. Ekberg notes that many essential hormones – including insulin, growth hormone, and thyroid-stimulating hormone – are made of protein. "When protein levels drop, hormone production can be disrupted, affecting everything from your metabolism to your stress response."

Fatigue Has Become Your New Normal

Sleepy young woman drinking coffee, feeling tired, suffering from insomnia and sleeping disorder. Sad female sitting in modern kitchen interior, empty spaceShutterstock

"Protein deficiency can cause fatigue in two ways," Dr. Ekberg explains. "First, hemoglobin, the protein that carries oxygen in your blood, may decrease, leading to anemia. Second, the enzymes that regulate energy production require protein to function properly."

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Brain Fog Is Affecting Your Focus

Woman is talking on phone and holding her forehead with her hand. Memory impairment forgetfulness conceptShutterstock

Mental clarity can suffer when protein is low. "Your brain relies on protein-based neurotransmitters to function properly," says Dr. Ekberg. "Without enough protein, you might experience brain fog, difficulty concentrating, and mood changes."

Your Bones and Joints Are Weakening

Female runner knee injury and pain.Shutterstock

"Many people are surprised to learn that bone is 30% protein," Dr. Ekberg reveals. "The protein matrix must be strong before calcium can properly mineralize it. Low protein intake can lead to weaker bones and joint problems over time."

You're Experiencing Fluid Retention

Swollen feets because water retention in the bodyShutterstock

"Albumin, the most abundant protein in your blood, helps maintain proper fluid balance," Dr. Ekberg explains. "When protein levels drop, fluid can leak into surrounding tissues, causing swelling and puffiness, particularly around the ankles and knees."

How Much Protein Do You Really Need?

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

The daily protein requirement varies based on age, weight, and activity level. While the basic recommended dietary allowance is 0.8 grams of protein per kilogram of body weight, many experts now suggest this might not be enough, especially for older adults. Dr. Michelle Oppezzo, a nutrition expert, recommends "between 1.2 to 1.6 grams per kilogram of body weight for adults over 50, which is roughly double the federal recommendation." This higher intake helps maintain muscle mass and overall health as we age.

RELATED:12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Optimizing Your Protein Intake

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

Getting enough protein isn't just about the total amount – timing matters too. "Aim for 0.4 grams of protein per kilogram of body weight at each meal," Dr. Oppezzo advises. For a 165-pound person, this translates to about 30 grams of protein per meal. Research supports spreading protein intake across three daily meals, with 25-30 grams of high-quality protein at each sitting for optimal muscle health and nutrition.

Remember, while these signs might indicate protein deficiency, they could also stem from other causes. If you're experiencing any of these symptoms, consult with a healthcare provider for proper diagnosis and treatment. Focus on incorporating a variety of protein-rich foods into your diet and consider your individual needs based on your age, activity level, and overall health status. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

11 Protein Mistakes Are Ruining Your Fat Loss, According to Trainer

Ivana_Chapman31
Copyright ivana.chapman/Instagram/Shutterstock
Christopher Roback
By Christopher RobackDec 15, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

You've been counting your protein, drinking your shakes, and loading up on chicken breast - but the fat isn't budging. Sound familiar? You're not alone, and the problem might be simpler than you think. Meet Ivana Chapman, a veteran trainer who's helped thousands of clients break through their fat loss plateaus. With her background in sports science and experience as both an international athlete and natural bodybuilding competitor, she knows exactly where most people go wrong with protein. Ready to stop spinning your wheels? Here are the protein mistakes that might be sabotaging your results.

You're Not Eating Enough Protein

"For healthy, active people who weight train, I recommend between 0.7 to one gram of protein per pound of body weight daily," says Ivana in her post. She points to a comprehensive review of 49 studies suggesting a maximum beneficial intake of 1.6 grams per kilo per day for muscle mass gains.

"There are three circumstances when I think you should go on the higher end of that recommendation," Ivana explains. "The first is if you are very lean because protein helps you retain your muscle. The second is if you're in a calorie deficit or dieting. The third situation is when you're about 35 or older, as our rate of muscle protein synthesis goes down."

You're Not Measuring Your Protein Correctly

"You want to be particularly careful with your plant-based proteins," Ivana warns. "If it says that a serving size is two scoops and you think you're getting in 30 grams of protein, but you're only doing one scoop, then you could end up short on proteins." She emphasizes that this common mistake can leave you with half the protein you think you're getting.

You're Relying Too Much on Fatty Protein Sources

Ivana shares a revealing client story: "Mike came to me struggling to lose fat despite getting 170-180 grams of protein daily. He was getting his protein mostly from higher fat sources like burgers and steaks and whole eggs. He wasn't actually managing his calorie intake, just making sure to get enough protein. As a result, he wasn't losing any fat."

RELATED: Your Body Type Could Be Sabotaging Your Workouts — Expert Shows The Fix

You're Avoiding All Fatty Proteins

"Only using lean protein sources can be an issue as well. You want to mix it up," Ivana advises. "Salmon is an excellent source of omega fats, which are good for your skin and hormonal health. Fat also aids in the absorption of fat-soluble vitamins like A, D, E, and K."

You're Skipping Egg Yolks

"Although egg whites are entirely protein, they actually didn't promote muscle growth as much as whole eggs did," Ivana reveals. "This is probably because the majority of the nutrients are contained within the yolk. Cholesterol has important functions within the human body, and part of that is supporting muscle growth."

You're Cutting Carbs Too Low

"Many people think that to lose fat, you have to keep your carbs really low and just focus on protein. That's actually not true," Ivana states. "Since we're using protein partially to help us grow muscle, not having enough carbs can interfere with your workouts and your energy levels."

RELATED: 11 Hacks to Build Muscle While Losing Fat From a Strength Coach “It's Not As Hard As You Think"

You're Not Balancing Your Meals

Sharing her personal approach, Ivana says, "I tend to rely on chicken breast and seafood, and then I add in some olive oil and avocados. That means that I have that satiety, that feeling of satisfaction with my meals because there is that fat in there and that keeps me fuller for longer."

You're Stressing About Post-Workout Timing

"More recent research seems to suggest that there's no huge hurry as long as you get in your protein within about four or five hours after the workout," Ivana explains. "As long as your protein intake for the day is high enough, you don't need to rush your post-workout protein consumption."

You're Not Considering Protein Quality

"Animal proteins do tend to produce more of an anabolic response compared to plant proteins gram for gram," Ivana notes. "So if you're consuming only plant-based proteins, then you'll probably want to be eating on the higher end of the protein goal."

You're Not Adjusting for Your Activity Level

"Low carb diets often benefit people who are lower in activity levels," Ivana explains. "There is fairly good research with athletes who have high energy demands, and lower carb diets are not as effective. Most athletes and highly active people in general will perform better on higher levels of carbs."

RELATED: She Started Walking 15,000 Daily Steps to Lose Weight but Found Something Better

You're Not Being Consistent

"Total protein intake over the course of the day is going to matter the most," Ivana emphasizes. "I usually recommend three to four meals for most people. Society is kind of set up for those three meals anyway, and perhaps a snack. That's generally what I do as well because I find it practical."

The bottom line? Getting your protein right isn't just about hitting a daily number. It's about choosing the right sources, timing them appropriately, and balancing them with other nutrients to support your goals. By avoiding these common mistakes, you'll be better positioned to achieve the fat loss results you're after. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Coach Reveals 5 Signs You're Burning Fat, Not Muscle

Nissa Graun nissagraun Nissa_Graun
Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes
Copyright nissagraun/Instagram
Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Have you ever worked tirelessly on your fitness goals only to feel defeated when the scale doesn't budge? Nissa Graun transformed her body and her life by losing 50 pounds when she shifted from years of yo-yo dieting to a high-protein, strength-focused approach. "Have you ever seen a before-and-after photo where someone looks completely different but swears she weighs the same?" Nissa asks in her post. "I mean, she's got to be a skinny little liar, right? Because there is no way this person weighs the same as that one." Nissa discovered that transformations happen when you stop obsessing over the scale and start recognizing the signs of true body recomposition – losing fat while building muscle. Here are the five key indicators that helped Nissa realize she was on the right track, even when the scale refused to cooperate.

Why the Scale Lies to You

Before diving into the signs, it's important to understand why the scale can be so misleading. "When you look at this pile of socks compared to this shoe that a yeti apparently left in my house, which one do you think weighs more?" Nissa explains. "Since the sock pile takes up three times the space, that would lead most people to pick the socks. But once we weigh the socks and compare it to the yeti's shoe, we can see they both weigh exactly the same." This powerful visual demonstrates how fat takes up more space in your body while weighing the same as compact, dense muscle. Your body composition changes significantly even when your weight doesn't – that's why tracking scale weight alone is a recipe for frustration.

Sign #1: Your Clothes Fit Differently

The first unmistakable sign you're burning fat and building muscle is how your clothes fit. "Gaining muscle while losing fat is a lot like wearing this puffy coat versus the sleek jacket you throw on once all the snow melts," Nissa explains. "Even though you weigh the same whether you're all buttoned up or if you're flaunting what you've got in this sleeker jacket, you look like a completely different person." Pay attention when jeans button more easily, shirts feel looser around the waist, or sleeves fit more snugly around developing arm muscles. "Quit being such a Debbie Downer and realize these are the exact changes you want," Nissa advises. "Even if your scale doesn't move an ounce, these small changes are all big signs of a fat loss plan that's working."

Sign #2: Your Measurements Are Changing

Taking regular body measurements reveals fat loss that the scale might miss. "Even if you only lose an inch around your waist, that loss is pure body fat making one inch excellent progress," says Nissa. While a pound of fat and a pound of muscle weigh the same, they occupy vastly different amounts of space in your body. "Once you understand that you're getting rid of this fluffy fat that takes up way more space like this pile of socks, while adding lean muscle that weighs the same, but takes up less space like the yeti's shoe, then you'll finally realize that beast on the bathroom floor not moving isn't necessarily a bad thing." Focus on tracking your waist, hips, thighs, and arms monthly – even small changes represent significant fat loss progress.

Sign #3: You're Getting Stronger

Improved performance during workouts is a clear indicator that you're building muscle while burning fat. "As long as you keep getting stronger week after week, that's a sign that you're getting rid of unwanted fat while building muscle, even if your scale never moves," Nissa points out. When you can lift heavier weights, perform more repetitions, or notice improved endurance, your body is responding positively to your training. "Even though putting more effort into strength training isn't as comfortable as the low-calorie plans you've relied on so far, adding a few reps or lifting a little heavier each week means you're building muscle," she explains. This increased strength directly correlates with beneficial body composition changes, regardless of what the scale says.

Sign #4: Muscle Definition Is Emerging

As the layer of fat covering your muscles diminishes, you'll start to notice more definition in your body. "Once you start peeling off the layers of fat while sticking to your strength training plan, that's when you'll notice small bits of muscle definition poking through," says Nissa. "The longer you continue training in a moderate calorie deficit, the more definition you start to see, which is another great sign that you're losing fat while building muscle." This emerging muscle tone indicates you're successfully losing fat while maintaining or gaining lean muscle. Look for subtle changes like more visible shoulder definition, the beginning of arm muscle separation, or slight abdominal definition – these visual cues confirm your body composition is improving.

Sign #5: Your Body Fat Percentage Is Decreasing

While regular scales only measure total weight, tracking your body fat percentage provides crucial information about your changing body composition. "When you step onto a body fat scale, not only does your weight pop up, but it also sends your body fat percentage to an app," Nissa explains. "Even if my scale pops up with the same weight average of 160 pounds for the next two weeks, if my body fat percent moves from 26 to 25 percent during that time, that shows I got leaner by 1.6 pounds, even though my scale didn't move an ounce." Though not perfectly accurate, these measurements help track meaningful trends over time. "While these scales only come with an 89% accuracy rating, having 89% accuracy is better than starting from scratch every few weeks when you have nothing else to go on besides your weight," she adds.

How to Track Your Progress Beyond the Scale

Monthly progress photos in the same outfit reveal changes you might miss day-to-day. "It's a good idea to take monthly progress photos in the same outfit every month to look for small changes," advises Nissa. "When you do this, be sure to use tight-fitting clothing like a sports bra and leggings so you can see the changes." Compare photos side by side to spot subtle differences in your physique that signal fat loss and muscle gain. These visual records provide powerful motivation when the scale isn't cooperating.

Your Changing Hunger Patterns

Your body's hunger signals can provide clues about your fat loss and muscle building progress. "I know I'm burning fat when I feel at least a little bit of hunger before bed," says Nissa. When you're building muscle through strength training, your body requires more calories to maintain that tissue. "Muscle is a metabolically expensive tissue, which means your body requires more calories to keep it around," she explains. "In fact, lifting heavy to build more muscle is exactly how I get away with eating between 2,000 to 2,400 calories a day, even while leaning out. Whereas with previous diets, I'd be lucky to maintain my weight on 1,500 calories a day." Just remember that extreme hunger is counterproductive: "The trick to not losing muscle while burning fat is to never go to bed feeling ravenously hungry, especially since that kind of hunger will disrupt your sleep."

Patience Is Your Most Powerful Tool

Body recomposition—losing fat while gaining muscle—takes time and consistent effort. "Body recomp is when you slowly build lean muscle while losing fat at the same time," Nissa explains. "While the changes that come with body recomp are nothing short of spectacular, relying solely on the scale for results will make you want to pull out every last hair out of your head." When you first start strength training, your scale might even go up temporarily due to water retention and muscle inflammation. "Whenever you add strength training to your fat loss routine, your muscles store more glycogen, which is energy for your muscles. But this also means you're storing extra water weight, at least in the short term," says Nissa. Trust the process and focus on the five key indicators of progress rather than daily scale fluctuations.

Conclusion

Nissa's 50-pound transformation came when she stopped obsessing over the scale and started recognizing the true signs of fat loss and muscle gain. "When you have patience throughout all of the scale fluctuations those first few weeks, that's when things get good. Because as long as you trust the process, you'll start gaining muscle while losing fat," Nissa encourages. "Slow and steady is the exact path I followed to reach my 50-pound weight loss goal. And it's finally easy to maintain a healthy weight since this is the same plan that allows me to eat more, while exercising less, all while living in a body I love." By tracking the five key indicators – clothing fit, measurements, strength gains, muscle definition, and body fat percentage – you'll build a stronger, leaner body that's sustainable for the long term, regardless of what the scale says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Mom Lost 135 Pounds and Swears by These 7 Protein-Packed Snacks

Mayra Wendolyne LowCarbLove Low Carb Love
​Flavoring Without Compromise
Copyright Low Carb Love/YouTube
Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Finding satisfying snacks that don't sabotage your weight loss journey can feel impossible. For Mayra Wendolyne from Low Carb Love, discovering the right snacking strategy was crucial to her transformation. "I've lost over a hundred pounds and I've been maintaining my weight for over 15 years," Mayra shares in her popular wellness videos. Her approach focuses on protein-rich, low-carb options that keep hunger at bay while nourishing the body. These seven snacks could be your secret weapon for staying on track without feeling deprived.

1. Tuna "Sushi Bowl"

When Mayra needs something substantial between meals, she creates a quick tuna "California roll" in a bowl. "I always think about how this snack is going to nourish my body," she explains in her post. Her simple recipe combines canned tuna with light mayo, sriracha, salt and pepper, served alongside seaweed sheets and gut-friendly kimchi. This protein powerhouse comes in under 200 calories while providing real satisfaction. "This entire plate is less than 200 calories versus having like a little mini protein bar that you're still going to feel hungry," Mayra points out.

2. Clean-Ingredient Chips and Dips

Los Angeles, California, United States - 08-09-2019: A view of several containers of Bitchin' Sauce on display at a local big box grocery store.

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Mayra hasn't given up chips completely—she's just selective about ingredients. "Chips are usually made with horrible oils," she warns, explaining that seed oils like soybean and canola can cause inflammation. She recommends Siete chips made with avocado oil instead. For maximum satiety, Mayra pairs them with healthy-fat dips: "When I eat these together, it actually just makes me feel nice and satiated for about a couple hours because of the fats." Her favorites include almond-based "Bitchin' Sauce" and fresh salsa.

3. Mini Protein-Focused Charcuterie

Charcuterie assortment, olives and gherkins on plate on wooden background

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For an elegant yet filling snack option, Mayra creates mini charcuterie boards centered around protein. "When I do a charcuterie board, I'm thinking protein fats, because that's what's going to keep me full the longest," she explains. Her boards feature beef sticks (8g protein), mixed nuts (6g protein), olives (healthy fats), and occasionally a small piece of chocolate for sweetness. This combination keeps her satisfied for hours while feeling indulgent enough for entertaining. "This is literally everything in life right here, one little board," she enthuses.

4. Stuffed Jalapeño Protein Bites

Sliced jalapeno pepper in wooden bowl isolated on white background. Green chili pepper​Jalapeño Cheddar Pork RindsShutterstock

Mayra's creative jalapeño snack delivers protein with complex flavors. She removes the seeds and veins (to reduce heat if desired), then stuffs them with chicken or deli meat. "Avocado is always my go-to because they are super healthy and they give a creaminess to any dish," she adds, using it as a healthier alternative to mayo. A drizzle of clean-ingredient sauce like buffalo ranch completes this satisfying bite. "You get the crunch from the jalapeño, you get the protein so you have that substance, and then the creaminess from the avocado," she explains.

5. Clean-Ingredient Popcorn

Olive oil popped popcorn in a porcelain bowl horizontal shot​Air-Popped PopcornShutterstock

For movie nights, Mayra reaches for healthier popcorn options. "I've always been a huge popcorn fan," she admits, choosing Lesser Evil popcorn made with coconut oil rather than inflammatory seed oils. Each bag contains just 50 calories and 5 carbs. "I will at least have two of these for sure," she says honestly, showing that portion control with quality ingredients is her approach to treats. Unlike many snack foods, these options are made without the problematic oils she avoids.

6. Quality Chocolate Treats

Los Angeles, California, United States - 02-01-2023: A view of several packages of Hu Kitchen chocolate bars, on display at a local grocery store.

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Even while maintaining her 100+ pound weight loss, Mayra includes occasional chocolate. She's particular about ingredients, choosing brands like Hu that use minimal, clean components. "Six ingredients to make a whole chocolate bar. That is right up my alley," she shares with enthusiasm. She especially enjoys their chocolate-covered cashews, which provide the sweetness she craves along with some healthy fats and protein from the nuts—making them more satisfying than plain chocolate alone.

7. The Gut Health Connection

Woman, nature fitness or hands on stomach in diet wellness, body healthcare or abs muscle growth in workout training or sunrise exercise. Zoom, sports athlete or person, belly digestion or strong gut​Other Health TipsShutterstock

Mayra emphasizes the importance of gut health in her snacking choices. "70% of our immune system lives in our gut," she explains, making it central to her food selections. She's particularly careful about inflammatory oils that can disrupt gut function. "If you are having issues all over, you know, just with different, whether it's inflammation or bloating, like you really need to focus on your gut." This awareness leads her to include gut-friendly options like kimchi in her snacks and to avoid problematic seed oils in packaged foods. Her careful attention to these details has supported her long-term health beyond just weight management.

8. Texture and Satisfaction Factor

Beyond nutritional content, Mayra considers the sensory experience of her snacks. "I'm like a texture girl as well," she admits when describing her jalapeño snacks. She deliberately combines different textures—crunchy vegetables, creamy avocado, protein-rich meats—to create satisfying experiences. "You get the crunch from the jalapeño, you get the protein so you have that substance, and then the creaminess from the avocado, plus that little sauce on top, just takes it over the top." This attention to texture helps her snacks feel more substantial and satisfying despite their modest calorie counts.

The Protein-Fat Pairing Strategy

Mayra's overarching snacking philosophy ties all these options together. "I always think protein and healthy fats because that's what's going to keep me full the longest," she emphasizes throughout her recommendations. Whether creating a substantial tuna plate or a simple jalapeño bite, she focuses on how foods make her feel rather than just counting calories. "How do I feel when I'm eating? How can I feel satiated?" This mindfulness approach has been key to her sustainable 15-year success at maintaining her weight loss.

10. Sharing Healthy Habits

Rather than keeping her healthy habits to herself, Mayra extends them to her loved ones. "I like to serve the people that I love and the people that I care for healthy, clean foods as well," she shares. This community-minded approach helps reinforce her own choices while positively influencing those around her. "I just feel kind of guilty to be honest with you," she admits about serving unhealthy options to friends and family. By making her snack philosophy a shared experience, she's created a supportive environment for maintaining her impressive weight loss.

11. No Diets, Just Smart Snacking

Mayra's protein-packed snacking strategy proves that weight maintenance doesn't require deprivation. "These are pretty much the snacks that I have made that I have snacked on over the years, all the way up until now, that have helped me not only lose the weight, but also maintain it for the past 15 years," she concludes. By focusing on protein, healthy fats, and clean ingredients, she's created a sustainable approach that could work for anyone seeking better health without sacrificing satisfaction.And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top Protein-Packed Meals That Deliver 150 Grams in a Single Day

Ryan Yule Coaching ryanyulecoaching
Copyright ryanyulecoaching/Instagram/Shutterstock
Christopher Roback
By Christopher RobackApr 21, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Reaching your protein goals doesn't have to be complicated or boring. Coach Ryan Yule has mastered the art of hitting high-protein targets efficiently. "The key here is to diversify your protein sources," says Ryan. With his practical approach, consuming 150g of protein daily becomes surprisingly manageable. Discover the exact meal combinations that make hitting your protein goals simple and sustainable without endless chicken and protein shakes.

What Your Body Actually Needs

According to Elizabeth Shaw, MS, RDN, CP, standard protein recommendations start at 0.8 grams per kilogram of body weight. "This amount covers the basic needs of a healthy person to prevent muscle loss," she explains. For a 165-pound person, that's only about 60 grams daily.

However, Shaw notes that these basic recommendations don't account for exercise or specific goals like building muscle. "Most regular exercisers need more protein," she states, suggesting 1.4 to 2 grams per kilogram for those who exercise 5-6 days weekly with strength training.

"Someone weighing roughly 235 pounds who works out three to five days a week at a moderate intensity may need about 150 grams of protein," Ryan points out. "Depending on your body weight and personal health goals, your protein needs may be higher, even closer to that 150 gram mark."

Power-Packed Breakfast

A close up of soft boiled eggsShutterstock

The first meal sets the tone for your entire day. "Start your day with a protein-packed breakfast," Ryan advises. "Three eggs, whether scrambled or boiled, give you 18 grams of protein." He suggests pairing them with vegetables like spinach or tomatoes for added nutrition and flavor.

"Add a serving of Greek yogurt which gives you 15 grams of protein," Ryan continues. This simple breakfast combination already provides 33 grams of protein, getting you well on your way to your daily goal—without complicated recipes or prep.

Turkey-Powered Lunch

Slices turkey on wooden board

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Your midday meal offers a massive protein opportunity. "For lunch, you might want to enjoy a turkey sandwich," says Ryan. He recommends using about 100 grams of turkey meat in your sandwich for 30 grams of protein.

"The other 100 grams of turkey you could add to a side salad for an additional 30 grams of protein," Ryan suggests. This lunch approach alone delivers 60 grams of protein, putting you at 93 grams by mid-day—over halfway to your goal with two simple, delicious meals.

Salmon Dinner Solution

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steam​SalmonShutterstock

Your evening meal pushes you over the finish line. "As for dinner, a 150 gram salmon fillet with steamed broccoli and quinoa will give you around 50 grams of protein," Ryan explains. The combination of quality fish protein with plant-based quinoa delivers both complete protein and essential healthy fats.

This satisfying dinner brings your daily total to approximately 143 grams, nearly hitting the 150-gram target before even considering snacks or supplements—proving that high protein doesn't mean endless chicken breast.

Protein-Boosting Snacks

Creative,Layout,Made,Of,Almond,Nuts.,Flat,Lay.,Food,Concept.Shutterstock

Strategic snacking easily pushes you beyond your protein target. "Throughout the day if you're snacking on almonds, about 100 grams will give you 21 grams of protein," Ryan notes. Nuts deliver not just protein but brain-healthy fats that keep you satisfied between meals.

"You could add an additional Greek yogurt serving in your day for a total of 36 grams from yogurt alone," he adds. These convenient additions can effortlessly take you past 150 grams while satisfying hunger and cravings throughout the day.

Dessert Without Guilt

Sporty,Muscular,Man,Pouring,Protein,Powder,Into,Bottle,For,ShakeShutterstock

Protein doesn't mean sacrificing treats. "As for dessert, satisfy your sweet tooth with a protein shake," Ryan suggests. "A scoop of protein powder can provide around 20 to 25 grams of protein."

Ryan recommends blending your protein powder "with a banana and some almond milk to take you up to 30 grams of protein." This creates a dessert-like shake that contributes significantly to your daily protein goal while crushing sweet cravings—making your nutrition plan sustainable long-term.

The Simplified Approach

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

For those wanting maximum efficiency, Ryan offers an even more straightforward strategy. "Here's how to easily consume 150 grams of protein in one day," he says. His streamlined plan includes:

  • 250g low-fat Greek yogurt (26g protein)
  • Two cans of tuna (34g protein)
  • 250g chicken breast (58g protein)
  • Two eggs (14g protein)
  • 30g whey protein powder (24g protein)

"Overall, this gives you 156 grams of protein," Ryan explains. "This simple breakdown shows you just how easy it can be to hit your protein targets without overcomplicating things." This approach minimizes cooking time while maximizing results.

Eat More, Weigh Less

Scale Woman Feet Standing On Weight Scale In Bathroom. Cholesterol ControlShutterstock

Maximize fullness while hitting protein targets. "When you're on a low calorie diet, it's important that you choose foods that give you much bigger portions," Ryan advises. He highlights the dramatic calorie differences between foods that take up the same space on your plate.

"A big bowl of spinach only has 14 calories," Ryan notes, while showing how the same volume of other foods can contain hundreds of calories. Volume-rich, protein-dense foods allow you to eat more food while consuming fewer calories—keeping hunger at bay while supporting your fitness goals.

The Hidden Saboteurs

Chocolate Morsels Spread for Food Background. Full frame of Chocolate Chips​The Hidden SaboteursShutterstock

Don't let small mistakes derail big results. "If you're not losing weight on lower calories, those small untracked items could be why," Ryan cautions. He reveals how easily forgotten items like lattes (142 calories), three chocolate digestive biscuits (210 calories), or small handfuls of chocolate (128 calories) add up quickly."When you do not add these calories to your tracking app, they still count in your body," Ryan emphasizes. This awareness principle applies equally to protein tracking—accurately counting every gram ensures you consistently hit your 150-gram target for maximum results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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