In my last post, I covered the basics of how much protein you need for day to day existence and the variations based on activity level (and this goes for recovering from an injury even if your activity level is lower than normal).
And, I suggested you use your lean body mass in the formulas to arrive at a final number.
For many of my clients, that number seems HUGE and the most common question I get is, “How do I eat THAT much protein?”
Well, you have a few choices.
Top of the list, eat breakfast. And not a bagel and Cheerios. A lot of people don’t eat anything or eat every little and by just adding breakfast to your day, it’s an easy way to add 20-40 grams of protein.
I know. You’re busy. You’re running out the door with it hitting you in the butt every morning. Kids, work, meetings, the commute all impinge on one of the most important meals of the day.
But I did share with you one easy alternative – the Power Smoothie.
Now, for members, you get access to the video in that post. For non-members, I’ll list the ingredients for you:
- 8 -12 ounces of whole milk (8-12 grams of protein)
- 1 scoop of protein powder (22 grams of protein)
- 1/2 to 1 banana (2 grams of protein)
- 1 cup of spinach (1 gram of protein)
- 1 cup of frozen fruit
- Optional – 1-2 tablespoons of peanut butter or almond butter (2-4 grams of protein)
This smoothie packs up to 41 grams of protein (and could be as high as 60 depending on your protein powder source). Now, depending on your lean body mass and activity level, you can figure out what you need for the rest of the day.
If you don’t like the idea of smoothie, then how about 6 ounces of plain, Greek yogurt, some fresh fruit mixed into it (this gives it a little bit of sweetness) and one egg cooked anyway you want (I often use the microwave). This combo gives you about 24 grams of protein.
Now, the other thing I use, because if your day is anything like mine you can’t eat six meals with each one perfectly balanced, is a protein heavy snack. And one of my favorites is a protein pudding.
Here’s how I make it:
- 6 ounces of plain Greek yogurt
- 1 scoop of protein powder
- 1 teaspoon of Agave Nectar NOTE: I’ve stopped using Agave Nectar in the recipe and am experimenting with other options such as organic honey.
- 1/4 cup (or more or less to your liking) of ground flax seed
- 1/2 cup of berries (take your pick – blueberries, blackberries, strawberries)
And here’s a tip. Mix this in a much larger bowl than you think you need. It can get a little messy at first but you’ll learn how to stir all of these things together. I really like the taste, it’s filling and comes with about 40 grams of protein.
So, if you use my suggestion of eating breakfast and add this protein pudding (which is easy to make the night before and take with you to work), you’ll have already up to 80 grams of protein.
Simple. Easy.
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I'm the creator of Fusion. My core health philosophy is simple: life is movement. When you can’t move freely or in a way you need or want to, suddenly your life seems a lot smaller. So, I promote movement through...