How to Hit Your Protein Goal Without Tracking Every Bite
Habit of The Week #5 | Your Daily Habit Challenge: Eating Enough Protein
If we’re being honest, tracking every bite isn’t realistic when your days are packed or just crazy busy.
But the good news is you don’t have to.
Hitting your protein goal can be simple and flexible once you understand a few easy habits that fit into real life.
The “Protein at Every Meal” Rule
This is the simplest approach for hitting your protein that actually works.
Every time you eat, just ask yourself one question:
“Where’s my protein?”
That’s it.
When you add protein to every meal, you spread it evenly throughout the day so you stay full longer, keep energy steady, and naturally hit your target without tracking a thing.
Some examples are:
Breakfast: Greek yogurt and fruit instead of cereal
Lunch: Chicken, turkey, or tuna added to your salad
Dinner: Salmon, lean beef, or tofu as the base of your plate
Snacks: Cheese stick, jerky, or protein shake
Your meals don’t have to be perfect, you just have to approach them with a little intention is all.
Protein by the Hand
Food scales can be a valuable tool when it comes to hitting your protein goal but in some cases it’s not always applicable.
Thats where your hand can be one of your best measuring tool.
Use this quick visual:
1 palm-sized serving = about 25 grams of protein
If your daily goal is around 100–120 grams, you’ll need 4–5 palm-sized servings a day.
Simple, flexible, and works anywhere.
Some Simple Swaps That Make a Big Difference
Small upgrades can easily add 20–30 grams of protein to your day.
Try these:
Regular yogurt → Greek yogurt (double the protein)
Morning toast → add eggs or cottage cheese
Oatmeal → stir in a scoop of protein powder or egg whites
Salad → top it with chicken, tuna, or beans
These changes don’t require extra time—just a bit of awareness.
Remember…
Some days you’ll hit your goal perfectly.
Other days you’ll get halfway there.
That’s okay.
Progress happens when you focus on consistency, not perfection.
If you can add protein to most meals most days, you’re already winning.
Your Task For Today
Pick one meal today or tomorrow and focus only on adding protein.
ideally this would be a meal where you struggle to get protein in (for most people this is breakfast or lunch).
Don’t worry about calories, carbs, or fats—just make sure protein shows up on your plate.
You’ll notice how much better you feel almost immediately.
And If you want to learn how to build a full week of meals that fit your life, without tracking or overthinking,
I would think about joining my FREE 1 on 1 SimplyFit Mini Challenge starting next week.
Inside the challenge, we’ll customize all five fat loss fundamentals (including your protein goal) to fit your schedule, your family, and your lifestyle.
Much love,
Coach Anthony
Wanna work with me 1-on-1? Dm me the word “READY” below👇🏻