Protein Protein Protein
Yesterday I talked to a reporter about the protein craze of 2026.
She asked me if I thought the uptick in protein foods was related to the uptick in GLP-1 use.
And it got me thinking.
I mean it could be??? But also carnivore-ism is on the rise which promotes tons of protein. A few years ago veganism was HOT and protein wasn’t as hot? I guess?
I don’t know, more to come on that. But in the mean time, protein IS everywhere and at the same time, the dietary guidelines and recommendations for protein intake also have changed and people have questions, so let me try to answer some.
Protein Needs Have Changed and Hitting Them May Be Easier Than You Think
Protein recommendations have been getting more attention lately, and for good reason. Updated guidance in the Dietary Guidelines for Americans continues to emphasize adequate protein intake across the lifespan, especially for women, older adults, and anyone looking to support muscle health, metabolism, and healthy aging.
Recommendations have increased to 1.2-1.6 g/kg or roughly 3–4 servings of protein-rich foods daily.
For many people, though, hearing “eat more protein” immediately feels overwhelming. It sounds like more tracking, more planning, or more pressure at every meal.
But here’s the good news: hitting meaningful protein targets doesn’t require drastic changes. It often just requires a clearer understanding of what protein looks like in real life.
And honestly you likely are eating more than you think!
Why Protein Matters More Than Ever
Protein plays a critical role in maintaining lean muscle mass, supporting metabolic health, preserving strength as we age, and promoting satiety. The new guidelines are focused less on preventing deficiency and more on optimizing metabolic health, sustaining energy, and maintaining muscle mass. As we get older, our bodies also mayt become less efficient at using protein, which means spreading protein intake throughout the day becomes more important, not just loading it all at dinner. This is something I ALWAYS recommend for digestive purposes too!
For many adults, aiming for roughly 20–30 grams of protein per meal is a helpful, realistic framework and an easy way to get what you need.
What ~20 Grams of Protein Actually Looks Like
One reason protein feels “hard” is because we underestimate how much we’re already close to hitting. Here are some simple, real-world examples of about 20 grams of protein:
Two eggs paired with a serving of Greek yogurt
Sandwich with a few slices of deli meat (low sodium) and a slice of cheese
About 3 ounces of chicken, turkey, fish, or lean beef
Cottage cheese topped with fruit or nuts and bonus add some chia or flax
A protein smoothie made with a high-quality protein powder
These aren’t extreme meals. They’re everyday foods that many people are already eating, just not always consistently or evenly spaced throughout the day.
The Role of Protein Supplements
As a dietitian, I always emphasize food first. But food first doesn’t mean food only.
Busy schedules, low appetite in the morning, travel, or postpartum and perimenopausal changes can all make it harder to hit protein needs consistently. This is where smart supplementation can be supportive, not a replacement for meals.
One option I often recommend is PRONATIV’s native whey protein. It is my favorite for so many reasons and is now back with 4 options, unflavored, strawberry, chocolate and vanilla.
Native whey is gently processed and naturally rich in leucine, an essential amino acid that plays a key role in muscle protein synthesis. For many people, a scoop of native whey can be an easy way to bridge protein gaps without adding stress or complexity.
It’s Not About Changing Everything: It’s About Understanding the Change.
Meeting updated protein recommendations isn’t about forcing yourself to eat large portions or obsessively tracking grams. It’s about:
Including a protein source at each meal
Include protein in snacks
Spreading protein intake throughout the day
Using convenient tools when needed
Letting go of perfection
And not stressing because PATTERNS matter most.
The Bottom Line
Protein needs have shifted, but that doesn’t mean your entire diet has to.
With simple awareness and realistic options, hitting protein targets can be far more approachable than it seems.
Sometimes it’s not about doing more, it’s about what you can consistently do.