How To Hit 200g of Protein a Day (4 Simple Meals)
The exact four meals I eat to hit 200g of protein a day without meal-prep Sundays, powders at every meal, or dry chicken. Real food, real schedule.
By Justin Myers · June 9, 2026
Protein & Nutrition
How to hit your protein target with real food you actually want to eat — meals, numbers, and zero broscience.
Protein Timing: Does the Anabolic Window Really Matter?
Protein timing barely moves the needle — daily total builds muscle, the anabolic window is hours not minutes, and the 30g absorption limit is a myth.
By Justin Myers · June 8, 2026
How Much Protein Do You Actually Need? (The Honest Numbers)
The evidence-based protein targets for fat loss and muscle growth — what the research actually supports, where the marketing exaggerates, and how to find your number in 30 seconds.
By Justin Myers · June 8, 2026
The Best Vegan & Plant Protein Sources
Yes, you can hit your protein on a vegan diet. The best plant protein sources, ranked by grams, plus how much vegan protein you actually need.
By Justin Myers · June 2, 2026
How To Choose a Protein Powder (And When You Actually Need One)
Protein powder is a cheap, convenient way to hit your daily target. Here's how to choose one — and the honest case for skipping it.
By Justin Myers · May 26, 2026
The Best High-Protein Snacks (20g+, Minimal Effort)
The best high-protein snacks need zero prep and pack 15-30g — Greek yogurt, cottage cheese, jerky, tuna, string cheese, edamame, or a shake.
By Justin Myers · May 19, 2026
High-Protein Breakfast Ideas (40g+ Before You Leave the House)
A high-protein breakfast — aim 30-50g — front-loads your daily target and kills mid-morning hunger. Here are four that take five minutes.
By Justin Myers · May 12, 2026
How Much Protein Is in Chicken Breast?
About 31g of protein per 100g of cooked chicken breast — so a typical 6oz breast is ~50g. One of the best protein-per-calorie foods there is.
By Justin Myers · May 5, 2026
How Much Protein Is in an Egg?
A large egg has ~6g of protein (3.6g in the white, 2.7g in the yolk) and ~70 calories — here's how to use eggs to hit your protein target.
By Justin Myers · April 28, 2026
High-Protein Foods: The Best Sources, Ranked
The best high-protein foods are lean meats, fish, eggs, and dairy, then legumes and soy for plant eaters — ranked by protein per calorie and per dollar.
By Justin Myers · April 15, 2026