What to Do When Life Gets Busy (and You Don’t Eat Perfectly)
Habit of The Week #5 | Your Daily Habit Challenge: Eating Enough Protein
No one eats perfectly all the time.
Between work, family, and everything else on your plate, it’s normal to have days when meals get skipped, plans fall apart, or dinner comes from a drive-thru.
But the good news is you can still make progress on those days (if you know how to focus on the right things.)
Instead of trying to hit your exact protein target every single day, think about your minimums.
Your “minimums” are the small, non-negotiable actions that keep you moving forward even when life gets messy.
It might look like this:
Eat protein at least twice a day
Include one palm-sized serving at every meal you can
Keep one high-protein snack nearby for emergencies
If you can check those boxes most days, you’ll keep your energy steady, reduce cravings, and stay consistent WITHOUT feeling like you failed when things aren’t perfect.
Here’s another strategy that saves a ton of stress:
Pick one “anchor meal” every day that guarantees you’re getting a solid dose of protein.
Your anchor meal is the one thing you can rely on no matter what else happens.
Examples:
Breakfast: A protein smoothie (30–40g)
Lunch: Chicken wrap or tuna bowl (35–45g)
Dinner: Grilled salmon with rice and veggies (40–50g)
Even if everything else goes sideways, your anchor meal locks in your progress.
3 Busy-Day Protein Hacks
You don’t need to spend hours meal prepping. Just a few smart moves that make hitting your protein easy.
1. Prep one protein.
Cook a batch of chicken, turkey, or ground beef once or twice a week.
Use it for wraps, bowls, salads, or tacos.
2. Keep grab-and-go snacks handy.
Stock your fridge or bag with protein bars, Greek yogurt, jerky, or string cheese.
They’re your lifesavers on long workdays or during errands.
3. Use leftovers wisely.
Turn last night’s dinner into today’s lunch.
Taco meat becomes a salad topper. Chicken turns into a wrap.
You don’t need new meals — just new ways to use what you already have.
Your Next Action Step
Pick one anchor meal that you’ll rely on this week.
It could be a protein-packed breakfast smoothie, a go-to lunch bowl, or a dinner that’s easy to prep ahead.
That one meal will keep you grounded (even on your busiest days.)
If you struggle to stay consistent when life gets busy, that’s exactly what we fix inside my FREE 1-on-1 SimplyFit Mini Challenge
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Much love,
Coach Anthony
Wanna work with me 1-on-1? Dm me the word “READY” below👇🏻