{"id":76179,"date":"2021-11-10T12:09:56","date_gmt":"2021-11-10T17:09:56","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=76179"},"modified":"2025-06-09T17:29:21","modified_gmt":"2025-06-09T22:29:21","slug":"how-to-hit-protein-targets","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/how-to-hit-protein-targets\/","title":{"rendered":"how to hit protein targets?"},"content":{"rendered":"\t\t
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When you\u2019re first starting out with tracking macros, protein is usually the toughest macro to hit. Not to brag but Macros Made Easy students who started the course just about 3 weeks ago are already mastering nailing this one on a regular basis, tho. \u2063
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Embracing these tips can sure be helpful in getting your protein intake up there. And it\u2019s a good thing too, cuz protein is used in so many ways by the body!\u2063
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>> We use protein to make enzymes and cofactors, to transport important nutrients in the blood throughout the body, serve as the building blocks for hair, nails, skin, bones, joints and ligaments, and so much more!\u2063\u2063
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>> Protein is a satiating macronutrient – meaning you feel more full when you eat meals with protein in them. So, if you find yourself craving, reaching for a snack after you’ve JUST finished eating a meal, lack of protein might be the reason!\u2063\u2063
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>> As long as you’re eating enough protein while in a calorie maintenance phase, you’ll maximize lean muscle growth on your frame. What results is a stronger, more athletic looking physique. \u2063\u2063
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>> As long as you’re eating enough protein while in a calorie deficit phase, you’ll maintain lean muscle on your frame while giving your body gentle direction to use body fat to supply energy. What results is a leaner looking physique. \u2063\u2063
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And even though protein has SO many crucial jobs in the body, most people, especially active women, are undereating their needs. In fact, most times I calculate macros, I am recommending someone \u201ceat up!\u201d – especially on protein – to achieve their goals. And here’s how you can do it!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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find your checkpoint macros<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Instead of thinking about hitting your protein macro total, consider breaking the number into \u201ccheckpoints\u201d that you\u2019ll aim to hit by each meal. To get the greatest benefit from protein, it\u2019s important to \u201cdose it\u201d throughout the day.<\/span><\/p>

Here\u2019s how you find your protein checkpoint: imagine your typical day and total the number of meals you usually like to have. Take your total protein macro goal and divide it by however many meals you like to have. This is your \u201ccheck point\u201d macro.<\/span><\/p>

Use this number as a rough goal to hit by each meal. It\u2019s much easier to hit a 25-35 g protein goal, 3-4 times per day than it is to hit the same macro goal in 2 meals with giant portions of food and \u201ccatch up\u201d snacks snuck in throughout.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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braindump some favorite protein rich foods<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Sometimes we simply \u201cgo blank\u201d when it comes to planning meals \u2013 we can\u2019t seem to remember which foods have protein in them, let alone which foods we like and want to actually eat.<\/p>

It is helpful brain dump your favorite protein rich foods if you\u2019re having trouble hitting your protein goals on a regular basis. Use these resources at your disposal to craft a list of about 7-10 protein rich foods you could create meals from.<\/p>

Be sure that some of your protein-rich foods are pantry safe, some are meant to be refrigerated, and some that could be frozen for later. Access this list when you\u2019re planning your grocery trip!<\/p>

Animal Protein Sources<\/strong><\/p>