"Okay, I know I need more protein. But how do I actually get it consistently?"
I hear questions like this all the time.
The short answer...
You need to own your nutrition like you own your income. You need to be relentless and sometimes strategic. Most people know what to do they just feel lost with where to start. Here's a secret—It doesn't matter where you start.
Once you have the knowledge base you need to do something about it. And once you've done it somewhat consistently for a few weeks it's going to be automatic.
But since I help ladies figure this stuff out everyday, I'll help you too.
How to Get 130g of Protein Every Day
If you’ve ever said, “There’s no way I can eat that much protein,” you’re not alone. Most of the women I coach struggle with this exact thing. The result? They end up undereating protein, overeating snacks, and getting frustrated when the scale doesn’t move the way they want.
Here’s the truth:
If your goal is fat loss, strength, and energy, protein is your best friend. It helps you stay full, keeps your metabolism humming, and—most importantly—protects your muscle mass while you lose body fat.
But here’s the mindset shift:
👉 Calories are energy. Protein is structure.
Your calories give your body fuel, but protein gives your body the building blocks to maintain lean, strong muscle. If you cut calories without getting enough protein, you’ll lose weight—but much of it will be muscle, which slows your metabolism and makes it harder to keep the fat off.
The good news? Getting 130g of protein isn’t as hard as it sounds once you know where to look and how to spread it throughout your day.
High-Protein Foods to Lean On
Here are some everyday foods that make hitting your protein goal much simpler:
- Chicken breast (4 oz): 28g
- Turkey breast (4 oz): 26g
- Lean ground beef (4 oz): 24g
- Eggs (1 large): 6g
- Egg whites (3): 10g
- Greek yogurt (1 cup, plain nonfat): 20g
- Cottage cheese (1 cup, low-fat): 28g
- Protein powder (1 scoop): 20–25g
- Protein bar: 15–20g
- Canned tuna (1 can): 22g
A Simple Meal Plan for 130g of Protein
Breakfast
- 3 scrambled eggs + 3 egg whites → 28g
- 1 slice whole-grain toast
- ½ avocado
Snack
- Greek yogurt (1 cup) + berries → 20g
Lunch
- Grilled chicken breast (5 oz) → 35g
- Side of roasted veggies + small sweet potato
Snack
- Protein shake (1 scoop) → 22g
Dinner
- Lean ground beef (5 oz) → 30g
- Mixed salad with olive oil + vinegar
- Roasted broccoli
✅ Daily total: ~135g protein
Practical Tips for Busy Moms and Dads
- Build meals around protein first. Decide what protein you’re having, then add carbs and fats.
- Use snacks wisely. A protein bar or shake can cover 15–25g in minutes.
- Double up at meals. Instead of 3 oz of chicken, make it 5 oz—you won’t even notice the difference until you see results.
- Stop fearing “too much protein.” For most women, eating more protein is exactly what unlocks fat loss without losing strength.
Getting 130g of protein per day isn’t about eating giant steaks at every meal. It’s about small, smart choices stacked throughout your day that keep you strong, fueled, and lean.
At FRVR FIT, we help busy parents take the guesswork out of fitness & nutrition so you can build a body that lasts.
