How to hit your protein target with real food you actually want to eat — meals, numbers, and zero broscience.
Yes. Lifters who ate 2.2 g/kg of protein in an 8-hour window gained muscle like normal eaters. The catches: a short window cuts calories and can cost reps.
By Justin Myers · October 15, 2026
Every serving of Chipotle chicken is 32g of protein, so double chicken puts 64g in the bowl before anything else. Here's how to build the highest-protein order.
By Justin Myers · September 20, 2026
A high-protein dinner means 40-50g in the meal. Anchor the plate on one real protein — chicken, beef, salmon, shrimp, or turkey — and it takes care of itself.
By Justin Myers · August 21, 2026
Most online 'protein deficiency' signs are marketing. The real signs you're eating too little: poor recovery, constant hunger, losing muscle when dieting.
By Justin Myers · July 24, 2026
No — in healthy adults, high protein doesn't harm your kidneys. The largest meta-analysis found no difference in kidney function vs. lower-protein diets.
By Justin Myers · July 23, 2026
On a cut, rank snacks by protein per calorie, not per serving — nonfat Greek yogurt, whey, tuna, and cottage cheese win. What to reach for when hungry.
By Justin Myers · July 19, 2026
Neither builds more muscle — your daily total does. Whole food wins on satiety and nutrients; powder wins on speed and convenience. The honest breakdown.
By Justin Myers · July 16, 2026
Plain nonfat Greek yogurt has ~10g of protein per 100g — about 24g per cup and ~15g in a single-serve container. Here's how to use it to hit your target.
By Justin Myers · July 16, 2026
A high-protein lunch means 30-50g in the meal — a quarter to a third of your daily target. Here are five that hit 40g+ with no recipe and no stove.
By Justin Myers · July 15, 2026
About 0.7-1g of protein per pound of body weight a day. The research shows benefits plateau near 1.6 g/kg - here's why more protein doesn't build more muscle.
By Justin Myers · July 14, 2026
A real high-protein meal under 600 calories means 40g+, not 15g. Five plates with honest macros — and the one trick that leaves room for actual food.
By Justin Myers · July 14, 2026
No — you absorb far more than 30g. The 30g number came from a 2009 beef study measuring muscle protein synthesis, not absorption. It's a floor, not a cap.
By Justin Myers · July 14, 2026
The exact four meals I eat to hit 200g of protein a day without meal-prep Sundays, powders at every meal, or dry chicken. Real food, real schedule.
By Justin Myers · June 9, 2026
Protein timing barely moves the needle — daily total builds muscle, the anabolic window is hours not minutes, and the 30g absorption limit is a myth.
By Justin Myers · June 8, 2026
The evidence-based protein targets — what the research supports, where the marketing exaggerates, and how to find your number in 30 seconds.
By Justin Myers · June 8, 2026
Yes, you can hit your protein on a vegan diet. The best plant protein sources, ranked by grams, plus how much vegan protein you actually need.
By Justin Myers · June 2, 2026
Protein powder is a cheap, convenient way to hit your daily target. Here's how to choose one — and the honest case for skipping it.
By Justin Myers · May 26, 2026
The best high-protein snacks need zero prep and pack 15-30g — Greek yogurt, cottage cheese, jerky, tuna, string cheese, edamame, or a shake.
By Justin Myers · May 19, 2026
A high-protein breakfast — aim 30-50g — front-loads your daily target and kills mid-morning hunger. Here are four that take five minutes.
By Justin Myers · May 12, 2026
About 31g of protein per 100g of cooked chicken breast — so a typical 6oz breast is ~50g. One of the best protein-per-calorie foods there is.
By Justin Myers · May 5, 2026
A large egg has ~6g of protein (3.6g in the white, 2.7g in the yolk) and ~70 calories — here's how to use eggs to hit your protein target.
By Justin Myers · April 28, 2026
The best high-protein foods are lean meats, fish, eggs, and dairy, then legumes and soy for plant eaters — ranked by protein per calorie and per dollar.
By Justin Myers · April 15, 2026