the 3 habits that lead to easily hitting your protein goal every day

[00:00:00] Emily Field: Hey there, and welcome back to Macros Made Easy. This is episode 55. If you’ve been tracking macros or even just starting to think about it, you’ve probably noticed one macro that’s harder to hit than the others. Yep. We’re talking about protein. Protein is the macro I hear the most questions about, and for good reason.

 

[00:00:19] Emily Field: It takes planning. It takes intention, and most of us didn’t grow up thinking about protein the way we think about calories or carbs or fat. But today I’m sharing three new and improved habits that make hitting your protein target feel easy. Even second nature, and I don’t mean the usual advice, like eat more chicken, these are real life sustainable, no BS habits that my clients and I have used to go from struggling to consistent and even overachieving with protein.

 

[00:00:47] Emily Field: We’re talking strategic timing, smart meal construction, and snack habits that actually support your goals. So let’s dive in. Welcome to Macros Made Easy, the podcast that takes the confusion out of tracking macros. I’m your host, Emily Field, a registered dietician that specializes in a macros approach. In each episode, I help you learn how to eat in a way that supports your health, body composition, and athletic performance goals.

 

[00:01:10] Emily Field: We’ll cover the basics of macronutrients, how to track for various goals, the role of macros in your health, and how to make sustainable changes to your habits. I’ve helped hundreds of people experience more food freedom and flexibility while navigating their nutrition. So whether you’ve tried macros and it just didn’t stick, or you just heard the word macros yesterday, I can’t wait to help you too, I guess I should say, before we get into the how, let’s talk about the why protein is such a game changer, especially if your goals involve body composition change, fat loss, strength gain, or just feeling better in your body.

 

[00:01:44] Emily Field: Protein is the most important macro when it comes to changing the way your body looks and feels, not just what the scale says. It helps build and maintain lean muscle mass, which is what gives you that fit firm strong look that most people are chasing. It also plays a huge role in managing cravings and hunger.

 

[00:02:01] Emily Field: Meals that are low in protein leave you unsatisfied in reaching for snacks an hour later. But meals that are high in protein keep you full, stable and focused for hours, and then there’s recovery. If you’re working out regularly, protein helps you repair, rebuild, and bounce back faster. It’s the macro that supports everything from energy levels to hormone function to immune health.

 

[00:02:22] Emily Field: So if you’ve been putting protein on the back burner or assuming it will just take care of itself, it won’t. That’s why today’s episode is focused on helping you build habits that make protein a non-negotiable part of your day. And if you’re in midlife, this isn’t just good advice. It’s essential advice.

 

[00:02:39] Emily Field: As estrogen declines, your ability to maintain lean muscle and manage body fat becomes a bit more challenging. Your metabolism starts to shift, recovery takes longer, and cravings can become more intense, especially if your meals are lacking in protein. Protein becomes your best ally in this season of life.

 

[00:02:57] Emily Field: It helps counter muscle loss, stabilize blood sugar, support hormone balance, and keep your energy steady throughout the day. It also plays a huge role in protecting your bones and reducing the risk of injury as you age. So if you’ve been wondering why what used to work in your thirties isn’t working anymore, protein is a really great place to start.

 

[00:03:17] Emily Field: All right, so habit one is to anchor your day with a protein power move. Sounds pretty cheesy, but I really like it. Let’s start with what I would call your protein power move. This is your one go-to protein forward meal that you have every single day or almost every day. Think of it like your anchor. It doesn’t change much.

 

[00:03:37] Emily Field: It doesn’t require a lot of brain power, and it packs a protein punch for some clients. It’s a breakfast, like a breakfast burrito with eggs, Turkey sausage, and a tortilla, all the fixings, and for others. It’s a post-workout smoothie with 30 grams of protein from protein powder. For me, often it’s like a Greek yogurt, berries, chia, and flax seeds.

 

[00:03:57] Emily Field: I don’t overthink it, and that’s the point. Starting your day with protein or having an anchor of protein in one of your pre or post-workout meals is absolutely gonna help regulate your blood sugar. Blunt those mid-morning cravings and kickstart muscle protein synthesis, especially if you’re doing this post-workout.

 

[00:04:15] Emily Field: It’s not just about hitting your protein macro, it’s actually setting your metabolism up for the day. My one client, Katie, used to start every day with just coffee and a banana. She’d be ravenous by 10:00 AM and then snacking all afternoon. Once she committed to a protein power move, breakfast like eggs, toast, avocado, and a protein coffee, she said her hunger totally leveled out and she stopped that 3:00 PM pantry raid.

 

[00:04:41] Emily Field: You are not just eating to not be hungry here. You’re eating to fuel your focus, your performance and mood from the start. You have a lot of people that listen to this podcast that are in midlife and they’re navigating perimenopause and menopause. So I do wanna say that. In midlife, many women notice that they can’t get away with skipping breakfast anymore, and I don’t want them to either.

 

[00:05:01] Emily Field: Blood sugar crashes, energy dips and carb cravings can really hit a lot harder. So anchoring your day with a protein forward meal helps your energy stabilize. It supports muscle retention, and it reduces that afternoon crash that so many women in this phase of life experience. For midlife women, especially starting the day with protein, is kind of like putting your hormones on a smoother roller coaster instead of a free fall roller coaster, you’ll feel a lot more stable, more focused, and in control of your appetite.

 

[00:05:31] Emily Field: Habit two, make protein the first decision, not the final puzzle piece. Here’s where people go wrong all the time. They build a meal around carbs or fats like pasta salad or rice, and then they try to squeeze protein in at the end, and that’s how you end up playing macro Tetris at 9:00 PM with a plain chicken breast and egg whites.

 

[00:05:51] Emily Field: So let’s completely flip that. Build every meal by choosing your protein first. Ask yourself, where is my protein coming from in this meal? And once that’s in place, build around it with carbs, fat, fiber and flavor. Think of protein like the foundation of your house. You wouldn’t build the walls or decorate the living room if there was no foundation.

 

[00:06:11] Emily Field: And meals work the same way. This approach isn’t just practical. It’s pretty powerful. When you build meals around protein, you naturally improve satiety, blood sugar, balance, and support, muscle repair throughout the day. So here are a few examples of common mistakes. I see. Maybe you’re making a salad with veggies, nuts, and dressing, but it’s only about eight grams of protein.

 

[00:06:32] Emily Field: Maybe you’re just doing like toast with peanut butter. Delicious, but where’s the protein? Instead, you could try adding grilled chicken, tofu, or salmon to that salad. Maybe you’re pairing that toast with peanut butter with eggs, Canadian bacon, or adding Greek yogurt on the side. Now a bonus strategy that makes this even easier is to pre log your protein in your tracking app.

 

[00:06:54] Emily Field: Even if you’re not gonna track every single macro all day long, you can get ahead of the curve by logging your protein heavy hitters in the morning. Think like your shake that you always have. Maybe it’s the leftovers from dinner, leftover steak you’re planning to eat for lunch. Or maybe it’s the frozen Turkey meatballs that you’re pulling out for dinner.

 

[00:07:12] Emily Field: When you build your day around those anchors and you use reasonable portion sizes, you’ll probably land somewhere around 80 to a hundred grams of protein without even trying to be perfect. That’s what I call skeleton logging. When you’re not tracking every single bite, just the major players, and if you know you’re close to your goal, you can relax knowing you’re not that far off, even if the rest of your day is more loosely tracked.

 

[00:07:35] Emily Field: This kind of habit is gold for women in midlife because not only do you need more protein to support muscle and metabolism, but you also need less stress. And this is a great way to simplify things without sacrificing results. If you’ve ever said, I eat healthy, but I’m not seeing results, this might be why healthy isn’t the same as protein rich.

 

[00:07:55] Emily Field: I want you to be strategic and to be a little selfish with your meals, and if it helps, start by just being selfish with your protein. Let everything else fall into place from there. And again, I have to say here, as many of my audience members are in midlife, I wanna remind you that as estrogen declines as you age.

 

[00:08:14] Emily Field: Your body becomes more resistant to building muscle. That means that you need to intentionally stimulate muscle protein synthesis more often, and that starts by making sure every meal has enough protein. It’s about 25 to 30 grams per meal. Many women in midlife find that they’re unintentionally undereating protein, especially at breakfast and lunch, which leads to loss of that lean muscle mass and a slower metabolism.

 

[00:08:39] Emily Field: So instead of adding a little protein as an afterthought, building your plate around it is one of the most powerful things you can do to support a strong, capable body in this season. Habit number three, upgrade your snack game with a default swap list. Snacks are the sneaky saboteur of protein goals.

 

[00:08:59] Emily Field: Most snack foods like granola bars, crackers, fruit, trail mix, are all low in protein and that can add up. So here’s the habit. Build a go-to list of at least five high protein snacks that you actually like and keep them stocked in your fridge, your pantry, or your gym bag. Here’s some examples. Maybe it’s cottage cheese and berries, deli, Turkey and crackers, hard-boiled eggs and fruit jerky, and a string cheese protein, coffee, a handful of almonds, maybe Greek yogurt with honey or cereal on top.

 

[00:09:31] Emily Field: This is macro mastery in action. Convenience meets consistency. Here my client, Jenna, used to live on fruit hummus and healthy bars, but never hit her protein. Target, recreated her own snack swap list and kept it on her fridge. Within week, she was averaging 30 grams more protein per day without adding any full meals.

 

[00:09:53] Emily Field: I want you to understand that snacking itself isn’t bad, but mindless snacking definitely can be. By choosing protein forward snacks, you’re bridging your energy needs and setting yourself up for success, not just surviving that afternoon slump. I’ll add here that maybe keeping a mini snack nash in your purse, your car, or maybe your gym bag, so protein is never outta reach.

 

[00:10:15] Emily Field: That could be a really great idea for you. Think shelf stable protein shakes like those ready to drink shakes, jerky, or meat sticks, or maybe protein bars with an ingredients list that you love. Something with 15 to 20 grams of protein in that bar. I’ll also add for my midlife listeners that this phase of life where stress, sleep disruption, and busy days can easily lead to mindless snacking.

 

[00:10:38] Emily Field: And most snack foods are loaded with a lot of carbs and sugar, and they’re low in protein, but building a high protein snack list that you can default to means fewer blood sugar crashes, fewer nighttime cravings and more stable energy all day long. That’s especially important when midlife hormones are already making things feel a little unpredictable.

 

[00:10:59] Emily Field: So I know I’m gonna get the question, so let’s just go ahead and address it here with a bonus habit. What if you’re vegetarian, maybe mostly plant-based, or just not a huge fan of animal protein? You might be wondering, how do I hit my protein goal without eating eggs, chicken, or Greek yogurt every single day?

 

[00:11:16] Emily Field: And first of all, yes, you absolutely can hit your protein targets with plant-based sources. I’ve had plenty of clients that do it successfully, but the honest truth is it does require more strategy, especially if you’re in midlife. That’s because most plant proteins come packaged with either carbs or fats.

 

[00:11:34] Emily Field: Unlike lean meats or fish, which are almost pure protein, that doesn’t make them bad. It just makes it harder to get enough protein without overshooting your total calorie goal, which matters a lot more when you’re trying to lose fat or maintain muscle and midlife. That’s why this bonus habit is all about being proactive with protein pairings and volume.

 

[00:11:55] Emily Field: Instead of relying on one single plant-based source to carry the weight, think in combinations. Maybe you’re pairing lentils with quinoa, adding hemp seeds to tofu, stir fry, mixing edamame and into pasta, combining rice, beans and avocado, and a burrito bowl. These combinations not only increase your total protein, but it also helps you get a wider range of amino acids.

 

[00:12:17] Emily Field: You’ll also want to lean on higher protein staples that are more efficient per bite. So for example, tofu, tempe, Satan, edamame, lentils and chickpeas, protein rich dairy or dairy alternatives like Greek yogurt, cottage cheese or soy milk, plant-based protein powders, which can be especially helpful for breakfast or post-workout.

 

[00:12:38] Emily Field: And remember, if you’re in midlife, it’s especially important to get enough protein at each meal, not just over the course of the day, which is a great start. I wanna see you aiming for at least 25 to 30 grams of protein per meal, which might take a little bit more volume and intention when you’re using plant-based foods.

 

[00:12:55] Emily Field: There’s no one perfect way to eat protein, whether you’re eating animal-based, plant-based, or a mix of both. What matters most here is that your protein intake supports your body goals and lifestyle. There’s flexibility and freedom in the macro approach, and this is a great example of how you can make it your own.

 

[00:13:12] Emily Field: So instead of hoping it all adds up by accident, build those high protein meals on purpose using your favorite combinations and a few repeatable staples. I wanna make a midlife specific note on this plant-based protein tip, because if you’re in midlife and you’re choosing to eat mostly or entirely plant-based, there’s nothing wrong with that.

 

[00:13:32] Emily Field: But you do need to approach your protein intake a little differently. This stage of life brings real changes to how your body builds and maintains muscle, how your metabolism functions, and how easily you recover from stress or training. And because of that, your protein needs go up even if your appetite or eating style hasn’t changed.

 

[00:13:51] Emily Field: The truth is it’s entirely possible to hit your protein targets on a plant-based diet, but it does take more planning, more volume, and often a little bit more creativity. This isn’t about restriction. It’s about being strategic and intentional, especially if your goals include fat loss, strength, energy, or long-term health.

 

[00:14:09] Emily Field: Here’s what you need to know to make that work for you. You are probably gonna need more protein overall in midlife because as your estrogen declines, it becomes harder to build and maintain muscle. That means your optimal protein intake often goes a little up during this time, not down. So while plant-based options are totally valid, you need to be intentional to hit those higher targets.

 

[00:14:32] Emily Field: Most plant-based protein sources are not, quote, pure protein. Unlike chicken breast or egg whites, most plant-based proteins come bundled with carbs or fats. So your nuts, your seeds, your beans, your whole grains. This isn’t a bad thing, but it does make it harder to hit your protein without overshooting your calories, especially if you’re working towards fat loss.

 

[00:14:53] Emily Field: Amino acid diversity matters more when you’re not eating meat. So muscle protein synthesis is stimulated most effectively by the amino acid leucine, which is mostly abundant in animal proteins. So with a plant-based eating pattern, you often have to combine sources like rice plus beans plus quinoa, or rice plus tofu, plus quinoa, something like that, and maybe eat larger quantities in order to hit that same anabolic threshold.

 

[00:15:21] Emily Field: Lastly, protein powders can be especially helpful here. This is where a high quality plant-based protein powder like pea, hemp, or a blend, can make life a lot easier, especially in the morning or post-workout when appetite might be lower. A quick shake on the go can go a long way in getting that lysine and total grams of protein.

 

[00:15:41] Emily Field: So if you are a woman in midlife who’s mostly or fully plant-based, my message isn’t, you can’t do this. You absolutely can, but you do need to be more strategic. You may need more volume, you may need more variety, and you’ll likely need to rely on some convenient tools like protein powders or fortified foods to hit your numbers consistently.

 

[00:16:02] Emily Field: In midlife, we can’t afford to just eyeball it and hope we’re getting enough muscle maintenance, metabolism support, bone health, blood sugar, stability, all of that becomes harder with age and protein plays a starring role in all of it. So it’s not about plant-based being bad, it’s just about knowing the trade-offs and planning for them.

 

[00:16:24] Emily Field: So there you have it. Three high impact habits that will help you hit your protein goal every day without overthinking it. Number one, anchor your day with a protein power move. Number two, lead every meal with protein. Don’t treat it like an afterthought. And number three, upgrade your snacks with a high protein default list.

 

[00:16:43] Emily Field: These habits aren’t about perfection. They’re about stacking the deck in your favor. When protein becomes second nature, everything else, energy, body composition, cravings, recovery, it just starts to click into place. So whether you’re deep in perimenopause or postmenopausal, or just noticing your body doesn’t respond like it used to, these protein habits aren’t just helpful.

 

[00:17:04] Emily Field: They’re foundational. Supporting your body with more protein is one of the simplest, most effective shifts you can make in this chapter of life, and I promise it does get easier with practice. If this episode gave you some light bulb moments, I would love to hear from you. Send me a DM on Instagram and tell me what’s your go-to protein power move or leave a comment on Spotify about the tip that you’re gonna try first.

 

[00:17:26] Emily Field: And if you’re ready to take the guesswork out of all of this, what to eat, how much protein you actually need, how to plan your meals without obsessing, then you’ll need to check out macros Made easy. It’s my self-paced course that teaches you how to confidently track macros in a way that works for real life.

 

[00:17:41] Emily Field: No rigid meal plans. No. All or nothing rules. Just a step-by-step system to help you build meals you actually enjoy. Hit your protein target consistently, and reach your goals. Whether that’s fat loss. Muscle gain or just feeling stronger and more energized in your body. You’ll learn how to adjust your macros, make flexible food choices, and stop second guessing yourself every time you eat.

 

[00:18:02] Emily Field: And best of all, you’ll finally feel in control of your nutrition, not confused by it. You’ll see a link to purchase. Macros made easy in the show notes. So until next time, I hope you eat well, lift heavy, and I will talk to you soon. Thank you so much for listening to the Macros Made Easy podcast. If you enjoyed this episode, take a screenshot of the one you’re listening to right now to share it on your Instagram stories and tag me at Emily Field Rd so that more people can find this podcast and learn how to use a macros approach in a stress-free way.

 

[00:18:31] Emily Field: If you love the podcast, head over to iTunes and leave me a rating and a review. Remember, you can always find more free health and nutrition content on Instagram and on my website at emilyfieldrd.com. Thanks for listening, and I’ll catch you on the next episode.