Protein: Your #1 Nutrition Habit at bStrong

If you train at bStrong in Bellevue or Redmond, you’re lifting 2–3 times per week, working hard, and trying to feel better in your body.

You don’t need a perfect diet for that.
You don’t need to weigh every bite.
You don’t need to drink six shakes a day.

But you do need one solid nutrition habit on your side: getting enough protein most days.

Protein is the piece we build on first. In our main nutrition article Nutrition for Strength and Recovery we zoom out and talk about your whole plate. This article is the “zoom in” on the protein part of that plate.

You don’t have to hit a perfect number to see benefits. If you’re currently under-eating protein, simply moving closer to a good range is already a big win.

Why Protein Matters When You Lift

You’re putting in work in the gym. Protein is what helps your body actually use that work.

Strength and muscle

When you strength train, you create tiny amounts of stress and damage in your muscles. That’s normal.

Protein gives your body the building blocks (amino acids) to:

• Repair that training stress

• Build or maintain lean muscle

• Keep your muscles from breaking down when life is busy or stressful

More muscle over time usually means:

• Better strength in your sessions

• Easier daily tasks (stairs, kids, carrying stuff)

• Better long-term health as you age

Recovery and soreness

If you’re always sore for days after lifting, or you feel like you can’t bounce back between sessions, low protein can be part of the puzzle.

Getting enough protein can:

• Help repair muscle tissue after sessions

• Support less “beat up” soreness

• Make it easier to train 2–3 times per week consistently

It won’t erase all soreness, but it can downgrade “I can’t move” to “I feel worked, but okay.”

Staying full and supporting fat loss

If you’re working on fat loss, protein is your best friend.

Higher protein intake tends to:

• Keep you fuller between meals

• Reduce random snacking

• Make “normal” portions feel more satisfying

• Help you keep muscle while losing body fat

When people diet without enough protein, they lose muscle and fat. We want to hang onto as much muscle as possible while you get leaner.

Energy and performance in your workouts

Carbs drive a lot of your training energy, but protein still matters for how you feel across the whole day.

Protein can help:

• Keep blood sugar more stable (especially when paired with carbs and fats)

• Reduce big energy crashes after meals

• Support better focus and effort in your sessions

You’re not going to notice protein like caffeine, but over weeks and months, members who eat enough protein usually feel more steady and resilient.

How Much Protein Do You Actually Need?

Let’s keep this simple and “good enough,” not clinical.

A solid target for most bStrong members is:

Roughly 0.6–0.8 grams of protein per pound of bodyweight per day.

You don’t need to obsess over the math. Think of this as a range, not a test.

This usually lines up with what we talk about in Nutrition for Strength and Recovery:

• Protein at each meal

• About 20–40 grams of protein at a time for most adults

• Around 1–2 palm-sized portions of protein on your plate per meal

Example ranges

• If you weigh 130 lbs

  • A good range: 80–100 grams per day

• If you weigh 160 lbs

  • A good range: 95–125 grams per day

• If you weigh 200 lbs

  • A good range: 120–160 grams per day

If you’re nowhere near that right now, don’t panic.

• Going from 40 g → 70 g is progress

• Going from 60 g → 90 g is progress

You do not need to hit the top of the range to benefit. Most members feel a difference just by getting into the lower or middle part of that “good enough” zone most days.

A no-math shortcut

If you don’t want to count at all, use your hand:

• Aim for a palm-sized serving of protein at each meal (2 palms if you’re bigger), plus

• One protein-focused snack most days

Do that consistently and you’ll land in a useful range without tracking.

This is the same approach as our plate method in the basics article: build your plate around protein and plants first, then add carbs and fats to support your training and lifestyle.

Best Protein Sources (Omni + Plant-Based)

You don’t need fancy foods. You need reliable, repeatable options that fit your life.

Everyday options if you eat animal products

• Eggs and egg whites

• Greek yogurt (plain or lightly sweetened)

• Cottage cheese

• Chicken breast or thighs

• Ground turkey or lean beef

• Beef roasts, steaks, or stir-fry strips

• Pork loin or tenderloin

• Fish (salmon, cod, tuna, tilapia, etc.)

• Shrimp or other shellfish

• Deli meats (look for higher protein, lower added sugar)

• Protein powder (whey, casein, or blended)

• Ready-to-drink protein shakes

Great plant-based and vegetarian options

If you’re vegetarian or mostly plant-based, protein is still very doable. You just need to be a little more intentional.

Stronger plant-based options:

• Tofu (extra-firm is usually easiest to cook)

• Tempeh

• Seitan (if you tolerate gluten)

• Edamame

• Lentils

• Beans (black beans, chickpeas, kidney beans, etc.)

• Soy-based “meat” alternatives (check labels for actual protein content)

• Greek-style plant yogurts with added protein

• Plant-based protein powders (soy, pea, blends)

Combo meals that work well:

• Beans + rice (or another grain)

• Lentil soups or stews

• Tofu stir-fries with rice or noodles

• Hummus with extra edamame or roasted chickpeas on the side

“Go-to” options by meal

You don’t need a huge recipe list. You need 2–3 simple ideas per meal that you can repeat.

Breakfast ideas

• Greek yogurt + fruit + granola

• Eggs or egg scramble + toast + fruit

• Cottage cheese + berries + handful of nuts

• Protein shake + banana + peanut butter toast

• Tofu scramble + potatoes + veggies

Lunch ideas

• Chicken, rice, and veggies (simple bowl)

• Turkey sandwich on whole grain bread + side salad

• Leftover dinner protein + microwave rice + frozen veggies

• Lentil soup + side of whole grain bread

• Tofu or tempeh stir-fry over rice or noodles

Dinner ideas

• Salmon + roasted potatoes + veggies

• Ground turkey tacos (or bowls) with beans

• Stir-fry (any protein) with veggies + rice

• Pasta with meat sauce or lentil Bolognese + side salad

• Sheet-pan meal: chicken or tofu + potatoes + veggies roasted together

Snack ideas

• Greek yogurt cup

• Cheese stick + apple

• Cottage cheese + fruit

• Protein shake

• Hummus + veggies, plus a small handful of nuts

• Roasted chickpeas or edamame

How To Get Enough Protein in a Normal Day

Think in 3–4 “protein anchors” per day:

• Breakfast

• Lunch

• Dinner

• Optional protein snack

Hit a solid protein source at each anchor and you’ll be much closer to your goal without logging every gram.

This is basically the same idea as the plate method from our basics guide, just zoomed in on the protein: build each meal around your protein first, then add plants, carbs, and fats.

Example 1: Busy office workday

Breakfast (Anchor 1)

• Greek yogurt (about ¾–1 cup)

• Handful of berries

• Small handful of granola

Lunch (Anchor 2)

• Turkey sandwich on whole grain bread

• Side of baby carrots or a small salad

Afternoon snack (Anchor 3)

• Cottage cheese cup

• Piece of fruit

Dinner (Anchor 4)

• Baked chicken thighs

• Rice or potatoes

• Roasted veggies

This kind of day often lands many members in the 80–110 g range, depending on portion sizes.

Example 2: Work-from-home day

Breakfast

• 2–3 eggs scrambled with veggies

• Toast with butter or avocado

Mid-morning snack

• Protein shake

Lunch

• Leftover salmon or chicken

• Microwave rice

• Frozen veggies tossed with olive oil or butter

Afternoon snack (optional)

• Greek yogurt or string cheese

Dinner

• Ground turkey or lean beef tacos with beans

• Tortillas plus toppings (cheese, salsa, lettuce, etc.)

Again, you’re probably in a solid protein range just by building meals this way.

Example 3: Mostly plant-based day

Breakfast

• Tofu scramble with veggies

• Potatoes or whole grain toast

Lunch

• Lentil soup

• Side of whole grain bread

Snack

• Plant-based Greek-style yogurt

• Small handful of nuts

Dinner

• Tofu or tempeh stir-fry over rice

• Extra edamame on the side

Optional

• Plant-based protein shake if needed

Plant-based members often feel like they’re eating plenty of protein, but the numbers are lower than expected. Making sure each meal has a clear protein anchor (tofu, lentils, beans, etc.) usually fixes that quickly.

Easy Wins and Swaps

You don’t need a full life overhaul. Start with low-friction upgrades.

Higher-protein breakfast swaps

• Swap cereal + milk → Greek yogurt + fruit + a bit of granola

• Swap plain toast → eggs + toast or peanut butter + a side of Greek yogurt

• Swap just coffee → coffee + a quick protein shake

Simple snack ideas

Keep 1–2 of these around at home, at work, or in your bag:

• Greek yogurt cups

• Cottage cheese cups

• Ready-to-drink protein shakes

• String cheese or small cheese rounds

• Hummus + veggies + a few crackers

• Roasted chickpeas or edamame

Easy restaurant or takeout tweaks

You don’t have to be “perfect” when you eat out in Bellevue, Redmond, Seattle. Just tilt the plate a bit toward protein:

• Choose dishes with chicken, steak, fish, or tofu as the main item

• Ask for extra protein (double meat, extra tofu, etc.) when you can

• At burger places: keep the burger, consider swapping fries for a side salad or splitting fries

• At Asian spots: choose stir-fries or rice bowls with solid protein instead of only noodle dishes with tiny bits of meat

• At Mexican spots: burrito bowls, fajitas, or tacos with beans plus meat/tofu work great

Common Questions and Myths

Let’s hit a few things we hear from members all the time.

“Is too much protein bad for me?”

For most healthy people with normal kidney function, typical strength training protein ranges are considered safe. If you have kidney disease or another medical condition, talk to your doctor or dietitian before making big changes.

For everyone else, the risk is usually not “too much protein” - it’s nowhere near enough protein to support your training and goals.

“Do I have to drink protein shakes?”

No. Shakes are just convenient food.

They’re helpful if:

• You’re busy and forget to eat

• You struggle to hit your protein goal with regular meals

• You want something fast after a bStrong session before you get to a real meal

But you never have to drink them. Many members do just fine with real food alone.

“What if I don’t hit my target every day?”

Nothing magical breaks.

Think of this like training:

• You don’t have to hit 3 sessions every single week for the rest of your life to make progress

• You just need to be reasonably consistent over weeks and months

Same with protein. Aim for your “good enough” range most days. Some days will be lower, some higher. Zoom out and look at the overall pattern.

“Will protein make me bulky?”

No. Strength training plus protein helps you build or maintain lean muscle. That usually looks and feels like:

• Stronger

• More defined

• Clothes fitting better

Building big, bodybuilder-level muscle takes a lot of time, heavy training volume, and very intentional eating. You’re not going to accidentally wake up “too muscular” from training 2–3 times per week and eating a high-protein diet.

How This Connects to Training at bStrong

At bStrong, your training is highly coached, full-body small group personal training that gives members individualized adjustments, structured programming, and safe, effective sessions.

We specialize in full-body strength every session, 2–3 times per week, focused on safe, repeatable progress. Your workouts provide the signal: “Hey body, we need to be stronger.”

Protein is what helps your body answer that signal.

When you combine:

• Consistent training at bStrong

• Roughly enough protein most days

• The plate structure and basic habits from Nutrition for Strength and Recovery

• Solid sleep and recovery

You have a simple, effective system that works for busy adults who don’t want their whole life to revolve around the gym.

Your Next Step: Pick 1–2 Protein Habits This Week

You don’t need to fix everything. Pick one or two of these and run a 2–3 week experiment:

• Add a protein source to breakfast every weekday

• Keep one reliable high-protein snack at work or in your car

• Make sure every dinner has a clear protein anchor (chicken, fish, tofu, lentils, etc.)

• After your bStrong sessions, have a protein-focused meal or snack within a couple of hours

If you’re a current member and you’re not sure where to start, ask a coach before or after your next session. We can help you pick one small, realistic habit that fits your life and connects back to the basics article.

If you’re not a member yet and you’re in Bellevue or Redmond, this is exactly the kind of thing we walk people through during our 3–week trial: matching your training, recovery, and basic nutrition so they work together instead of fighting each other.

You don’t need a perfect diet to get stronger.
You just need a few simple protein habits that you can actually live with.