139 | The 4-Step Strategy to Nail Your Protein Intake Every Day

You know protein is important for building muscle, boosting metabolism, and keeping you full, but actually hitting your daily target? That’s where things get tricky. In this episode of Fat Loss Simplified, I break down four simple steps to make sure you’re getting the protein your body needs—without over-complicating it or feeling overwhelmed. If you’ve ever wondered, “How much protein do I really need, and how do I get it consistently?” then this episode is for you.

What You’ll Learn in This Episode:

• Why protein is essential for muscle, metabolism, and overall health
• The simple formula to determine how much protein you actually need
• How to structure your meals so protein intake becomes effortless
• My simple meal prepping strategy that makes it all way easier
• When and how to use protein supplements effectively

Key Takeaways:

1. Set clear protein goals – Instead of saying “I need more protein,” determine an actual number based on your body weight and goals.
2. Prioritize whole food sources – Focus on nutrient-dense options like lean meats, eggs, dairy, and plant-based proteins before relying on supplements.
3. Meal prep smarter, not harder – Cook extra portions at dinner to have ready-to-go protein for the next day.
4. Use supplements as a backup, not a crutch – Protein shakes can help fill in gaps, but whole foods should come first.
5. Take a gradual approach – If your protein intake is far from where it should be, focus on increasing it gradually rather than making drastic changes overnight

Nailing your protein intake doesn’t have to be complicated. With a little planning and the right mindset, you can easily hit your protein goals every day—without stressing over every bite. Remember, small, consistent changes lead to lasting results. And if you’re looking for extra guidance, don’t forget to grab my free Build Your Plate Cheat Sheet for a list of high-protein foods to simplify your grocery shopping and meal planning. Just send me a DM on Instagram or an email, and I’ll send it right over.

Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG