With the rise of fitness culture, wellness influencers, and “that girl” morning routines, one core factor that remains in every health journey is nutrition. Whether it’s bulking for that “winter arc” or cutting for that “summer body,” one macronutrient that does all the heavy lifting is protein.
Protein is essential for muscle repair, satiety and metabolism, as it keeps you full, fueled and feeling strong. Yet sometimes, hitting your protein goal can be harder than finishing a full leg day workout. After spiraling down a countless social media rabbit hole of fitness coaches, meal-prep ideas and high-protein hacks, I started to curate a list of my go-to protein favorites. Whether you are a gym bro or a Pilates princess, here’s my recommendation on how to make your macros work for you without compromising the flavor or the fun.
Protein shakes
One of the biggest life hacks I have for hitting my protein goals comes from protein shakes. They are quick to take on the go and easy to dispose of (rather than scrubbing a blender bottle that smells like spoiled milk)
Protein Bars
If I am in a munchy mood or want a snack, instead of grabbing random junk food, I go for protein bars. They are convenient and satisfy the munchies, especially between my classes or on the go.
- Barebells protein bars
- David protein bars
- Built puff bars
- TRUBAR protein bars
Protein sweet treats
Sometimes we just want that sweet treat. My alternative? These dessert-like protein sweets! There is no need to mess up your macros with protein-infused desserts. Whether it’s a Pop-Tart, donut, brownie, muffin or even ice cream, I can still indulge in something that satisfies my cravings while getting an extra boost of protein. It’s nice to have a sweet treat that still counts toward your goals.
- Legendary Foods Protein Pastry
- Prime Bites Brownie and Muffin
- Protein Pints Ice Cream
Everyday protein staples
While I do enjoy my protein supplements, it is always good to consume food that naturally has high protein content. These whole foods are naturally packed with protein and additional nutrients that are good for you.
- Greek Yogurt (Oikos cups or a tub for meal prep)
- Tuna (LOVE Bumble Bee)
- Chicken (my go-to would be RealGood Foods)
Suggestion: Consuming protein doesn’t have to be boring. There are ways to implement protein into your diet by combining things or adding parts of it to your meal.
- Overnight oats with protein powder
- Chia seed pudding with protein powder
- Protein smoothies made with Greek yogurt and protein powder/shakes
- Wraps with spinach leaves, Greek yogurt (season to your desire), and your choice of meat
get creative in the kitchen
When moving from the dorm to an apartment, I started picking up baking as a hobby. I came to realize how high in calories, carbs and sugars traditional treats are. So, I became more passionate about macro-friendly baking, adjusting recipes with different ingredients and implementing sources of protein to transform them into guilt-free goodies that still taste amazing.
Some of my favorite bakes are:
- Protein banana pudding
- Protein matcha brownies
- Nutella protein pie
- Protein tres leches cake
At the end of the day, nutrition isn’t one-size-fits-all. Everyone’s body and goals are different. I use Yuka to scan food products to help me be aware of the food content before I consume or buy it. I also track my daily intake with MacroFactor, which helps me be mindful when reaching a goal or maintaining a certain diet. I have also learned a lot by just asking friends who have been in the fitness scene longer than I have.
Building muscle, balancing macros and fueling your body shouldn’t feel restrictive – it should feel empowering. So go ahead: grab your protein shake, bake those brownies and feed your goals one gram at a time.