Macros · 4 min read

Protein Targets Without Obsession

How to hit protein at each meal, easy anchors, vegetarian options, and what 20g, 30g, and 40g actually looks like.

Protein is the macro that keeps you full, supports muscle, and makes every other food choice easier. But it doesn't need to be a math project. You can hit your target with simple anchors at each meal.

The palm rule

One palm-sized portion of cooked protein is roughly 20–30g. Two palms is 40–60g. Most adult women do well with one palm per meal and snack, spread across 3–5 eating slots. If you're lifting, healing, or in a deficit, lean toward the higher end.

What 20g, 30g, and 40g looks like

• 3 eggs = ~18g
• 1 cup Greek yogurt = ~20g
• 4 oz cooked chicken = ~30g
• 5 oz cooked salmon = ~35g
• 1 cup cottage cheese = ~25g
• ½ block firm tofu = ~20g
• 1 scoop protein powder = ~20–25g

Plant-based anchors

Lentils, tofu, tempeh, edamame, beans, seitan, and a small amount of protein powder can all work. Plant proteins are less concentrated, so you may need a larger portion or an extra snack to land on target. Combining sources — rice and beans, tofu and quinoa — helps round out amino acids.

When to stop thinking about it

If you hit protein within 10g most days, you're doing great. One low day won't cost you progress. Consistency over weeks matters more than perfection on any single day.