Protein, Your Questions Answered
Including my thoughts on Khloe Kardashian's popcorn
Hello readers,
Protein is everywhere. I can imagine many of you are probably sick of hearing about it—but also kind of curious to settle the score. So let’s do it: how much do you actually need, and how do you hit your goals without gnawing on a chicken leg all day?
I’ve written a lot about protein on this platform—this overview, loads of protein-rich breakfast ideas, high-protein snacks, easy assembly-style meals, and a weekly series with five dinner recipes every Sunday. We’ve covered plant-based options, protein powders, and bars.
Every time there’s a trend, there seems to the people who take it too seriously and those that hate on it a little too much. I’ve seen recent pieces in outlets like The New York Times arguing that we don’t need that much protein (without offering much compelling evidence), then publishing a protein calculator a few weeks later.
Meanwhile, the food industry is going all in. When I went to the Natural Foods Expo in March, everything was high-protein. Even Khloe Kardashian is out here selling protein popcorn. (Honestly, the ingredients aren’t terrible, but it sounds gross.)
So if you’re feeling confused, I get it.
I’m speaking to you as both a mom of two with a full-time job who wants to feel my best and a Board Certified Nutritionist who talks to people about what they eat and how they feel all day long.
Prioritizing protein matters—but you can do it in a way that still leaves room for fiber, healthy fats, vitamins, minerals, and real food that makes you feel good. And simple shifts work, I see it all the time. Here’s a note I got from a client earlier this week:
Okay, so let’s get into it. First, an overview and a few resources, then your questions.
Why does this matter so much?
I get that it can feel overhyped, but dialing in your protein intake is one of the simplest, most impactful things you can do for your health. Protein is one of the three macronutrients (along with carbs and fat), and it’s the most satiating of them—meaning it helps you stay full longer. It also supports blood sugar stability, lean muscle mass, bone health, hormone production, and more.
If you struggle with low energy, cravings, strength, hormonal imbalances, or meeting your body composition goals, prioritizing protein is a great place to start.
So, how much protein do you really need?
The RDA is 0.8 grams per kilogram of body weight—but that’s a bare-minimum number designed to prevent deficiency, not help you feel your best. I recommend aiming closer to .7 to 1 gram per pound of ideal body weight. So, if your ideal weight is around 130 pounds, you should aim for 100+ grams of protein per day.
Every client I say this too looks at me like I have four eyes. It sounds like a big number, but we eat at least 3–4 times a day, and when you break it down, it’s totally manageable.
Let’s do the math:
30 grams per meal (x3) + a 10 gram snack = 100 grams
How to Get There
The first step is understanding how much protein is in the foods you eat—and what an appropriate portion size is. Here are some examples to show you what 30g of protein looks like:
3.5 oz chicken (cooked)
5 oz salmon (cooked)
4 oz ground beef (cooked)
4 oz turkey (cooked)
3 eggs + 1 slice Ezekiel bread + 1 ounce cheese
6 oz tofu + 2 tbsp hemp seeds
4 oz tempeh + 1/2 cup quinoa + 2 tbsp tahini
1 cup lentils + 1 oz goat cheese + 2 tbsp walnuts
1 cup chickpeas + 1/4 cup sunflower seeds + 1 oz feta
1 cup cottage cheese + 1 tbsp chia seeds
1 cup greek yogurt + 2 tbsp hemp seeds + 1/4 cup almonds
Three ounces of meat is roughly the size of a deck of cards. For reference, at most restaurants a main course dish will have 6+ ounces of protein.
If you’re looking for a more extensive list of protein sources, I’ve got you. Download this PDF and start to familiarize yourself with how much protein is in what you eat:
You don’t need to go so far as to weigh or meticulously count grams, but when you build meals around anchor proteins (and understand general protein counts), meeting your goals becomes way more approachable. You’ll feel it.
📣 A Quick Note for Paid Subscribers
I’ll be hosting a follow-up live conversation on protein next Wednesday, May 14th at 10am PT / 1pm ET. You’re also invited to share your food diaries in the chat—I’ll be reviewing them and offering feedback.
Want to join in? You can upgrade your subscription here:
To put it all together, here are a few sample meal plans I shared recently—each with 100+ grams of protein:
As you can hopefully see from these meal plans, prioritizing protein doesn’t mean neglecting the rest of your plate. Vegetables and fiber are also essential for your health, impacting digestion, hormone health, and long-term wellness. The goal isn’t to eat protein at the expense of plants—it’s to build balanced meals where protein is the anchor, and everything else supports it.
There’s plenty of room for both.
Your Protein Questions, Answered
Q: Can I get enough protein on a vegetarian or pescatarian diet?
Yes, absolutely—it just takes a little planning. Eggs, Greek yogurt, cottage cheese, tofu, tempeh, lentils, beans, quinoa, and seafood are all great options. Just be mindful of portions—many plant-based proteins have lower amounts of protein per serving, so doubling up or combining sources can help.
For example, I love a salad with a cup of lentils (18 grams) + an ounce of goat cheese (8 grams) and a few walnuts (we’ll say 4 grams). That’s 30 grams, friends!
Q: What are some good plant-based proteins that aren’t super processed?
Think whole or minimally processed: lentils, black beans, chickpeas, edamame, hemp seeds, chia seeds, quinoa, tofu, and tempeh. You can also sneak in extra protein with hemp hearts or grains like farro and amaranth. While protein powders can be helpful, they shouldn’t be (and don’t need to be) your only source.
Q: How can I eat enough protein and get enough fiber?
You don’t have to choose. The key is pairing protein with fiber-rich sides or ingredients. For example:
– Chicken over lentils, quinoa or farro, with roasted veggies
– Salmon with a hearty side salad and chickpeas
– Greek yogurt with chia seeds, berries, and ground flax
– A bean-based soup or stew with some chicken, tofu or tempeh tossed in
When you pair protein and fiber, you’re supporting satiety, digestion, and blood sugar regulation all at once.
Q: How much protein is too much? Is it bad for your kidneys?
It's actually hard to overeat protein because it’s so filling. That said, consistently eating more than 2 grams per pound of body weight would be excessive (and unnecessary). For most healthy individuals, high-protein diets do not harm kidney function.
Also worth mentioning: if you eat too much of anything your body converts it to sugar. The fancy word for that is gluconeogensis.
Q: What are some easy ways to increase protein throughout the day?
A few of my go-tos:
– Collagen in coffee
– Edamame as a snack (I love these dried edamame packets—20g of protein!)
– Bone broth (this powdered one is great for travel)
– High-protein dairy like Greek or Icelandic yogurt or cottage cheese
– A well-chosen bar (great for on-the-go!)
Q: Can you hit your protein goals without using protein powder?
100%! Protein powder is a useful tool, but most of your protein should come from real food. Just 4 ounces of chicken (which is less than a standard restaurant portion) gives you over 30 grams of protein.
Q: Does collagen count toward your overall protein intake?
Yes—I know this is confusing, so let me explain. Collagen (like many plant-based proteins) isn’t a complete protein (it’s missing the amino acid tryptophan), but it still contributes to your daily total and provides useful amino acids. Just be sure to pair it with other protein sources—like eggs, poultry, fish, legumes, or whole grains—to round things out. Basically, if you’re eating a varied, balanced diet, it’s not something you need to stress about. If you want to learn more, here’s a Substack I wrote all about collagen a few months ago:
Q: When should I eat protein?
Try to spread your intake throughout the day, ideally aiming for 20–40 grams per meal. This supports energy, satiety, muscle repair, and blood sugar balance. If you only hit your protein target at dinner, you’re missing out on benefits earlier in the day.
Starting your day with a high protein breakfast is a great way to set yourself up for success—think better energy levels, blood sugar, cravings, mood, and more.
Q: Do some people need more protein?
Your protein needs depend on your weight, but the need for protein increases for some people and in certain life phases. Here are some examples:
– Pregnant or breastfeeding women (aim for 1.1–1.5g per pound of ideal body weight)
– Anyone over 40 (protein needs go up to support aging muscle and bone)
– Highly active people
– Someone recovering from an injury or surgery (protein supports tissue repair)
If you have more questions about protein, join our live on Wednesday, May 14th at 10am PT / 1pm ET. I’ll be sending out the details in our subscriber chat. You’re also invited to share your food diaries in the chat—I’ll be reviewing them and offering feedback.
Lastly, if you found this post informative, helpful or interesting, please considering hitting the heart button, leaving a comment, sharing with a friend or becoming a paid subscriber. This helps my little Substack gain visibility so I can deliver more content like this to all of you. Thank you, as always, for being here. xx
So informative! Love this one Mia, thanks for sharing!!!
Very informative!