How To Eat A High-Protein Diet Without It Becoming Your Whole Personality

A lot of us (myself included) are just learning how much protein we need to eat in a day to support optimal health. And the math for a high-protein diet is pretty simple—it’s about one gram of protein per pound of body weight1 (we get into the nuances of calculating your needs here). 

Seeing seemingly large numbers like 100, 130, 160, or 200 grams appear in our heads can feel intimidating and time consuming. But you don’t have to give up your knitting (or other favorite hobby) or eat chicken breasts at all your meals to hit your goals. 

Making any type of change to your daily routine can feel like a lot, so having reservations about making dietary changes is completely normal. 

Lauren Hubert, M.S., R.D. has helped thousands of women build muscle and lose fat by prioritizing protein. “If someone is nervous that they won't enjoy their diet, I'd explore what they think a higher protein diet is,” she says. “Many women, especially, view a high protein diet as protein shakes and plain chicken breasts due to dieting trends. In reality, there is a diverse way to fit protein into meals without feeling like a gym bro.”

And if she's working with someone nervous about weight gain from eating more protein, she clarifies protein’s beneficial effects. 

“More protein doesn't equal weight gain,” Hubert assures. “In fact, a higher-protein diet is crucial for fat loss and also weight management due to its appetite suppressing benefits2, the more calories you burn breaking protein down, and also protein's impact on body composition.”* 

The first thing you should do is identify the protein-rich foods you’re already eating (think meat, poultry, seafood, dairy, legumes, eggs, etc.). “This could look like going from 1-2 ounces of chicken at dinner to 3-4,” says Hubert. 

A lot of foods you eat likely have a higher protein substitute (that still provides a similar taste). While these changes may seem small, they can significantly increase your total protein intake by the end of the day.  

While you don’t have to chug protein shakes, incorporating a high-quality protein powder into your routine is a simple way to quickly ramp up your intake. 

When I started my 100 grams of protein a day journey, I tried a whey protein supplement for the first time and it was a game changer. I specifically leaned on mindbodygreen’s grass-fed whey protein isolate+ for an impressive 25 grams of protein per serving. 

I definitely prefer a sweeter, more carb-heavy breakfast like oats, yogurt, or a smoothie, and the vanilla whey gives my breakfast a nice protein (and flavor) boost. It was exactly what I needed to balance the overall macronutrient composition of my morning meal and to keep me full until lunch.*

Depending on your preferences or dietary restrictions, you can also reach for a plant protein powder (we break down the main differences between whey and plant protein here).