How to Hit Protein Goals

How to Hit Protein Goals

13 Apr

How to Hit Protein Goals


Are you getting enough protein in your diet?” It may be the most common question asked in any fitness environment, and OPEX Gyms are no exception.

Along with carbohydrate and fat, protein is one of the three core nutritional pillars, or macronutrients, that we aim to balance in our diets.  

Today, we will look at why we need protein, specifically, and give some ideas of what protein consumption can look like.

Why Do We Need Protein?

Protein is an essential part of a healthy diet. It’s the building blocks our bodies use to create new cells and build muscle. It also keeps us full, and protein-rich foods offer many other micronutrients that contribute to a healthy diet. 

But how much protein do we need to see the benefits?

How Much Protein Should You Eat?

As a rule of thumb, you want to consume anywhere between 0.5-1.3 grams of protein per pound of lean body mass. Let’s unpack this a bit more.

The number of grams you need within the 0.5-1.3 range depends on your fitness goals, how well you digest protein, and the type of training you are doing.

Also, notice that we said lean body mass. This is different from your weight. Lean body mass refers to just the total weight of your muscle. 

Despite the tremendous benefits of protein, many people struggle to get enough of it throughout the day. 

So to help you, we’ve laid out how to hit three common protein goals—100g, 150g, and 200g—over a day of eating.


100 grams of Protein

Breakfast: 3 eggs - 19g

200g Greek yoghurt - 14g

Lunch: 4oz chicken breast - 35g

Dinner: 4oz salmon - 23g

Snack: RX bar - 12g


150 grams of Protein

Breakfast: 2 eggs - 13g, 3 egg whites - 10g

200g Greek yoghurt - 14g

Lunch: 6oz chicken breast - 53g

Dinner: 7oz salmon - 40g

Snack: 2 scoops collagen in smoothie - 18g


200 grams of Protein

Breakfast: 3 eggs - 19g, 5 egg whites - 17g

200g Greek yoghurt - 14g

Lunch: 8oz chicken breast - 35g

Dinner: 8oz 90% lean ground beef - 44g

Snack: RX bar - 12g, 30g whey protein - 27g


As you can see, there are many ways to hit your protein goals. At the end of the day, protein intake is highly individualized, and what works best for you might be different than what works for others.

Are you struggling to hit your protein goals or achieve your fitness goals entirely?

At every OPEX Gym, each client gets an individualized exercise, nutrition, and lifestyle program, created by their coach, ensuring they have the tools they need to reach their goals.

So find an OPEX Gym near you today and join the fitness support network you’ve been looking for.

Find an OPEX Gym near you
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