How to Hit Protein Macros

Are you striving to meet your protein macros and wondering which option is better for you: meal delivery or DIY meal kits? 

Meeting your protein goals is crucial for overall health and fitness, and the choice between these meal options can significantly impact your success.

This page explores how to hit your protein macros effectively. We’ll discuss:

• The importance of quality over quantity
• How to go about incorporating protein into every meal
• What you should consider about supplementation
• Common mistakes to avoid
• How a meal ordering service like My Healthy Penguin can help you achieve your protein goals

Learn how to hit protein macros effectively with these key aspects:

When it comes to protein, quality matters most. While quantity is definitely something to consider when you sit down to meal plan, remember that not all protein sources are created equal!

Complete proteins contain all the essential amino acids our bodies need, while incomplete proteins lack one or more of these essential amino acids.

Lean meats are a great source of high-quality protein, but there are vegetable-based options to remember too! 

If you’re planning to do-it-yourself and build a meal plan, try to include foods like:

• Turkey
• Lean beef
• Chicken
• Fish
• Eggs
• Dairy products
• Quinoa
• Lentils
• Tofu

To ensure you're getting a well-rounded intake of essential amino acids, do your best to incorporate a variety of these protein sources into your diet.

To meet your protein macros, you should aim to include protein in every meal. 

Here's a list of ideas for possible protein sources in breakfast, lunch, and dinner:

Breakfast:

• Greek yogurt with berries and almonds
• Scrambled eggs with spinach and feta cheese
• Oatmeal topped with peanut butter and banana
• Protein smoothie with whey or plant-based protein powder
• Smoked salmon and avocado toast

Lunch:

• Grilled chicken breast salad with mixed greens and vinaigrette
• Lentil soup with a side of quinoa and roasted vegetables
• Tuna salad sandwich on whole-grain bread
• Chickpea and vegetable stir-fry with tofu
• Turkey and avocado wrap with whole-grain tortilla

Dinner:

• Baked salmon with steamed broccoli and quinoa
• Lean beef stir-fry with peppers and brown rice
• Grilled shrimp with asparagus
• Plant-based chili with kidney beans, black beans, and lentils
• Grilled portobello mushrooms stuffed with spinach and cheese

In some cases, it may be necessary to include protein supplementation. Protein supplements can help ensure you meet your protein macros when whole food sources alone are insufficient. It's essential to consult with a healthcare professional or a registered dietitian before adding supplements to your diet.

Who might need to use supplementation for protein? Lots of people! For instance, athletes or individuals whose work requires intense physical activity — or even someone with a specific health condition — may benefit from protein shakes or bars. 

As you work towards hitting your protein macros, be aware of common mistakes that can hinder your progress:

Over-reliance on protein shakes and bars.

While these can be convenient, they should not replace whole food sources entirely. Whole foods provide a broader range of nutrients essential for your health.

Ignoring other macronutrients.

Protein should be part of a balanced diet that includes carbohydrates and healthy fats. Neglecting these other macronutrients can lead to an imbalanced diet.

Not adjusting protein needs over time or based on activity level. 

Your protein requirements may change as your fitness goals evolve or your activity level increases or decreases. Regularly reassess your protein intake to ensure it aligns with your current needs.

If you find it challenging to plan, shop for, and prepare high-protein meals on your own, a meal ordering service like My Healthy Penguin can be a valuable ally in achieving your protein goals. 

Our services offer carefully curated meal options designed to meet specific macronutrient requirements and weight-related goals:

• Our Shred plan, perfect for hitting those macros when you’re trying to lose weight.
• Our Gainz plan, perfect for hitting those macros when you’re trying to gain weight.

These plans take into account your protein macro intakes — and provide the convenience of pre-prepared meals. With nutritious and protein-rich meals delivered to your doorstep, you can stay on track with your dietary goals without the stress of meal planning and preparation.