Protein Made Simple: Easy Ways to Meet Your Daily Needs

Why Protein Matters More Than You Think

If there’s one thing I wish I had fully grasped a decade ago, it’s just how transformative eating enough protein could be. Back then, I thought protein was mostly for athletes or bodybuilders. I didn’t realize it could impact everything from my energy to gut health to the quality of my skin. 

Making protein a daily priority has been one of the simplest yet most powerful shifts I’ve made for my long-term health.

Protein, along with carbohydrates and fat, is one of 3 essential macronutrients. While it’s best known for supporting muscles, its role extends much further. Protein builds and repairs tissues, produces hormones, powers digestion, and strengthens immunity. It also supports healthy skin, hair, and nails.

Protein plays a critical part in nearly every biological function in the body and even supports areas often overlooked when thinking about nutrition.

Whether your goal is to boost energy, maintain a healthy weight, improve recovery after exercise, or simply feel better in your day-to-day life, prioritizing protein in your nutrition plan is essential – and easier than you think.

The Role of Protein at Every the Age

Protein is vital at every life stage, and our needs can shift depending on age, lifestyle, and health goals. Here’s how your needs evolve over time: 

For Kids & Teens 

• Fuels growth, brain development, energy, and strong bones
• Supports immune health and muscle repair
• Helps establish lifelong healthy eating habits and encourages blood sugar stability

Adulthood

• Boosts energy, supports workouts, and aids stress recovery
• Keeps you full and helps balance blood sugar
• Crucial for sustainable wellness habits during busy seasons like parenting, career-building, and life transitions

Pregnancy & Postpartum 

• Supports fetal development and placenta health
• Helps body heal, balance hormones, and with milk productions
• Repairs tissues and builds strength and energy during postpartum recovery

Aging Adults

• Preserves muscle mass (prevents sarcopenia, which is age-related muscle loss) and bone density
• Supports mobility, balance, and metabolism
• Helps reduce risk of falls and age-related decline

Bottom line: Consistent protein intake supports resilience, strength, and vitality across all stages of life.

How Much Protein Do You Really Need?

One of the most common questions people have is, “How much protein do I really need?” While exact needs can vary based on age, gender, and lifestyle, a general rule of thumb is to aim for about 1 gram of protein per pound of body weight for the average active adult. So, if you weigh 150 pounds and live an active lifestyle, your daily goal is right around 150 grams of protein per day. 

Please note, if you have kidney issues or kidney disease, check with your doctor on how much protein is appropriate for you.

Pro Tip: Use an app like Cronometer to track your protein intake for a couple of days to see how much protein is in your “normal” meals, and how you can fill the gap to meet your protein needs. 

But it’s not just about the total grams – it’s also about when and how you eat your protein. Many people load up on protein at dinner and skimp earlier in the day. However, distributing protein intake evenly across your meals and snacks leads to better results:

• Better muscle repair
• Balanced blood sugar
• Reduced cravings – especially mid-afternoon or nighttime
• Sustained energy

A well-balanced day might look like 25-35 grams of protein per meal and 10-15 grams per snack, depending on your total daily goal. 

Top High-quality Protein Sources

High-quality protein will minimize exposure to toxins such as added hormones, pharmaceuticals, heavy metals, and antibiotics, which may be found in conventional meats, poultry, and seafood. Some of my favorite brands for sourcing high quality, clean protein include:

• Force of Nature
• Safe Catch 
• Wild Planet
• Taylor Dukes Wellness Bone Broth Protein
• Paleovalley jerky (Use code TAYLORDUKES)

7 Easy Ways  to Boost Protein Intake

1. Start with Breakfast – Most people eat a carb-heavy breakfast that lacks protein. Instead, opt to start your day off strong:

• • Eggs and a protein shake
  • Coconut yogurt mixed with protein powder
  • Protein smoothies (Like a fun Pina Colada or My Favorite Smoothie!)
  • TDW Organic Protein Pancakes and sausage
  • Lean into your breakfast meats…sausage (pastured chicken or pork) and bacon (pastured turkey or pork) are great options to boost protein
  • Don’t be afraid to choose non-breakfast meat! Although breakfast meats are delicious, they tend to be primarily fat and less protein. For example, you would need 7 slices of bacon to hit 30 grams of protein or 5 eggs to make 30 grams of protein. It’s okay to eat leftovers!

2. Snack Smart – Skip protein-lacking traditional snacks (crackers, chips, granola bars). Instead, reach for:

• • Nuts and cheese
  • Sliced deli meat with fruit – I love True Story or Applegate
  • Chomps sticks or Paleovalley jerky (Use code TAYLORDUKES) 
  • Protein powder snacks – You can find a ton of great ideas for quick bites, sips, and snacks using protein powder in my Ultimate Protein Powder Recipe Roundup article
  • Piece of fruit and a protein shake
  • Add a scoop of protein powder into baked muffins or energy bites for a protein-rich twist
  • Veggies and protein-packed ranch 

3. Meal Prep – Batch-cook protein-rich meals at the beginning of the week and include a protein source in every meal:

• • Meatballs – Buffalo Chicken or Mediterranean lamb are my faves
  • Chicken salad or tuna salad
  • Any type of chicken – one pot chicken and rice, instant pot BBQ chicken, crispy baked chicken, fajita bowl chicken
  • Burgers – I love these Teriyaki turkey burgers
  • Slow-cooked shredded pork
  • Beef – southwest beef or Korean shredded beef
  • Double batch a soup and save the rest for later in the week – beef minestrone soup, spinach and chicken sausage soup, beef and bean chili, one pot chicken chowder

4. Protein-rich Hacks – Every little bit counts! We’re finding ways to up the protein by a few grams every meal. 

• • Cook gluten-free grains in bone broth for additional protein in meals
  • In addition to a high-quality animal protein sources, add sides like quinoa, beans, edamame, lentils, peas, etc
  • Include nut butters, chia seed, or flaxseed in smoothies or yogurt for additional protein

5. Use Protein Powders – Possibly the easiest hack for upping your protein intake with minimal prep and not a lot of effort. 

• • With flavors like Chocolate, Vanilla, Strawberries & Cream, cookies ‘N Cream, Cinnamon Roll, Peanut Butter Chocolate, and Mint Chocolate Chip, you can tailor your baked goods, yogurt bowls, oatmeals, and smoothies to whatever your palate desires! 
  • I love a Proffee in the morning! Keeps me full until lunchtime.
  • Mix protein powder with nut butter and oats for a protein ball – can also add in chia seeds, flaxseeds, shredded coconut, spices, etc. 
  • Add unflavored protein to soup for a creamier texture and bump in nutrition

6. Budget-friendly Tips:

1. • Choose ground meats if on a budget, as they typically cost less than fancier cuts
   • Buy meat in bulk to save money and ensure you always have enough on hand

7. Protein Dessert Alternatives: 

• • Cinnamon Roll Protein Muffins
  • Protein-Stuffed Dates

Sample High-Protein Meal Plan

Let’s talk about how to distribute protein intake across meals and snacks – What does a day of protein-rich eating actually look like?!

Goal: Approximately 145g of protein per day (adjust based on individual needs such as weight, activity level, or health goals). 

Breakfast – Turkey & Veggie Egg Muffins with Avocado 

Protein Estimate: ~30g

• 3-4 egg muffins (made with pasture-raised eggs, ground turkey, spinach, and bell peppers)
• ½ avocado sliced on the side

Mid-Morning Snack – Coconut Yogurt Parfait with TDW Bone Broth Protein 

Protein Estimate: ~25g

• ¾ cup unsweetened coconut yogurt (dairy-free)
• 1 scoop TDW Bone Broth Protein Powder (vanilla or unflavored)
• ¼ cup mixed berries
• 1 ½ tbsp chia seeds

   

Lunch — Grilled Chicken Bowl

Protein Estimate: ~40g

• 5–6 oz grilled organic chicken breast
• 1 cup roasted sweet potatoes
• 1 cup sautéed kale with olive oil
• Drizzle of tahini-lemon dressing

   

Afternoon Snack – Beef Jerky & Hard-Boiled Eggs

Protein Estimate: ~20g

• 1 oz grass-fed beef jerky
• 2 pasture-raised hard-boiled eggs

   

Dinner – Seared Salmon with Quinoa & Broccoli

Protein Estimate: ~30g

• 6 oz wild-caught salmon (seared or baked)
• ½ cup cooked quinoa
• 1 cup steamed broccoli
• Fresh herbs and lemon for flavor

   

Daily Total Protein Estimate: ~145g

Build the Habit: Protein for Long-Term Wellness

 Protein isn’t just for fitness goals – it’s  foundational for feeling more energized, supporting your immune system, managing cravings, and aging well. By understanding your needs and spreading protein throughout your day, it becomes easier to stay nourished, satisfied, and strong – no matter your stage of life.

New Ways to Pack Your Day with Protein

If you’re looking for a simple, delicious way to boost your daily protein intake, don’t miss our dairy-free protein powder flavors. They’re an easy addition to smoothies, oatmeal, or even baked goods – and they make hitting your protein goals more enjoyable than ever.