02/14/2026
You’re Getting More Protein Than You Think
If there’s one thing I hear all the time, it’s:
“I know I’m not getting enough protein.”
But here’s the truth…
Most people are getting more than they realize when they’re eating balanced, real meals.
Within my,
Amy Prine
Nutrition & Fitness Coach methodology, I often suggest aiming for:
• ~30g protein per meal for women
• ~40g protein per meal for men
• 3 meals per day
This isn’t about perfection, just a helpful guideline.
Needs can vary based on age, muscle mass, activity level, and goals. Some days you’ll need more, some days less.
But look how easy this can be with normal food 👇
Example meal:
5 oz chicken → ~35g
Rice → ~4g
Broccoli → ~3g
Total: ~42g protein
Another meal:
5 oz salmon → ~30–34g
Baked potato → ~4g
Black beans → ~7g
Total: ~41–45g protein
Even a simple lunch like:
PB&J → ~16g
Baked beans → ~6–7g
Total: ~22–23g
See what I mean?
You don’t have to live on shakes, bars, or extremes.
When you build meals with real food, protein tends to take care of itself.
The goal is consistency, not obsession.
Balanced meals.
Real life.
Sustainable habits.
That’s where results come from 💪
