High-Protein Diets for Busy People

Why Protein Matters

• Protein supports muscle repair, recovery, and maintenance.
• Helps preserve lean mass during fat loss.
• Increases satiety, making it easier to manage appetite.
• Supports immune function and overall metabolic health.

How Much Protein Do You Actually Need?

• For sedentary adults: ~0.8 g per kg of bodyweight (minimum requirement).
• For active individuals: ~1.2–1.6 g per kg of bodyweight.
• For strength training or fat loss: ~1.6–2.0 g per kg of bodyweight.
• More is not always better — consistency matters more than perfection.

The Biggest Protein Mistakes

• Underestimating daily intake.
• Saving most protein for one large evening meal.
• Relying heavily on ultra-processed protein products.
• Overcomplicating meal planning.

Simple Protein Targets (No Tracking Required)

• Include a protein source at every meal.
• Aim for 25–40 g of protein per meal.
• Build meals around protein first, then add carbohydrates and fats.
• If in doubt, slightly over rather than under.

High-Protein Foods That Fit Busy Schedules

• Animal-based:
  • Eggs and egg whites
  • Chicken, turkey, lean beef
  • Greek yogurt and cottage cheese
  • Tinned tuna or salmon
• Plant-based:
  • Tofu and tempeh
  • Lentils and chickpeas
  • Edamame
  • Protein-enriched plant yogurts

Fast Protein Strategies

• Batch-cook protein once or twice per week.
• Keep high-protein snacks easily accessible.
• Use protein shakes as a supplement, not a replacement.
• Choose simple meals you can repeat.

Protein & Weight Management

• Higher protein intake helps reduce hunger between meals.
• Preserves muscle mass during calorie restriction.
• Supports long-term adherence to nutrition plans.
• Works best when combined with resistance training.

What You Don’t Need to Worry About

• Perfect timing around workouts.
• Expensive supplements.
• Constant macro tracking.
• Hitting the same number every day.

Conclusion: Keep It Simple

• Protein intake doesn’t need to be complicated.
• Focus on regular, protein-centered meals.
• Choose foods that fit your lifestyle.
• Consistency beats precision every time.