“If you fail to plan, you’re planning to fail.”
— Benjamin Franklin
Let’s talk about protein.
It’s the most critical macronutrient when it comes to body recomposition, strength gains, energy, recovery, and hunger control. But here’s the problem I see all the time:
“I try to eat healthy, but I don’t think I’m getting enough protein.” “I don’t want to track macros—I just want to eat normal food and feel better.” “I start strong in the morning… but by dinner I realize I barely got any protein in.”
If that sounds familiar, you’re not alone.
And while tracking macros is a helpful tool (and one we sometimes use strategically in our coaching programs), it’s not something most people want to do forever.
So what’s the solution?
You need Protein Anchors.
What Are Protein Anchors?
They’re your go-to meals—simple, default options that are:
Easy to prep Naturally high in protein (30–40g per serving) Built from foods you actually enjoy Repeatable — so you don’t have to guess or log anything
By rotating just 5 of these meals throughout your week, you’ll consistently hit your protein target… without the stress of tracking everything in MyFitnessPal.
The Anatomy of a Protein Anchor Meal
Each meal should include:
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A primary protein source – Think eggs, chicken, turkey, protein powder, Greek yogurt, tofu, lean beef, or cottage cheese.
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Carbs or fats that support your energy needs – Rice, potatoes, sourdough, berries, avocado, etc.
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Color or fiber for digestion + fullness – Leafy greens, peppers, zucchini, fruit, etc.
Example Protein Anchor Meals
1. Greek Yogurt Bowl
– 1 cup nonfat Greek yogurt
– ½ cup berries
– 1 tbsp slivered almonds or chia seeds
2. Protein Smoothie
– 1 scoop protein powder
– 1 cup unsweetened almond milk
– 1 frozen banana
– Handful spinach
– 1 tbsp almond butter
3. Ground Turkey Bowl
– 4–5 oz ground turkey
– ½ cup cooked jasmine rice
– Roasted broccoli or zucchini
4. Cottage Cheese Snack Plate
– 1 cup low-fat cottage cheese
– Pineapple chunks or grapes
– A handful of baby carrots or cucumber slices
5. Protein-Packed Breakfast
– 3 whole eggs + 2 egg whites
– 1 slice sourdough toast
– ½ avocado
How to Use This Strategy
Pick 5 default meals and rotate them during the week.
Don’t overcomplicate—just make sure each anchor has a solid protein base.
Prep 2–3 meals ahead of time so you’ve always got a win ready.
The Bottom Line
You don’t need to track every gram to eat enough protein.
You just need to make protein easy, automatic, and part of your daily rhythm.
Protein Anchors = consistency without the burnout.
And when you get this right? You’ll notice the difference in:
Your energy Your muscle tone Your cravings and recovery
Want Help?
If you’re tired of guessing and want a personalized plan built for YOU, let’s talk.
We help people eat better, move smarter, and build a metabolism that works with them—not against them.
Not sure if your metabolism is the primary factor in stopping you from losing weight? Fill out our Metabolic Assessment.
To keeping it simple (and seeing real results),
– Christian
P.S. Want a cheat sheet protein guide that maps out a full day of protein-packed meals (with exact food amounts)? We’ve got it ready for you 
Email us “Protein” @ ch************@*********ne.com
