01
Animal-based
- 3 oz chicken breast — 26g
- 3 oz salmon — 22g
- 3 oz ground turkey — 22g
- 3 oz lean beef — 21g
- 2 large eggs — 6g
- ½ cup cottage cheese — 14g
- ¾ cup Greek yogurt — 15g
Humble Root Wellness
No-Stress Protein Guide
Simple, high-protein ideas for real days
Danielle McColloch
The power of protein
For energy, mood and strength
Protein is getting a lot of credit lately—and for good reason. It's super important for maintaining muscle mass during weight loss, and it helps support hormone balance, mood, and overall health. Getting enough protein helps adults as well as kids of all ages.
The first intention here is to have the data you need to reach your goals without extra and unnecessary stress. The second is to find realistic ways to fit more protein in your life. Start by adding some kind of protein to any snack or meal you are eating.
How much protein do I need?
There isn't one perfect protein target for everyone. Your needs depend on things like your body size, age, activity level and goals.
Instead of chasing a perfect number, start by looking at what you're eating now—and build from there.
20–30g at meals
An approachable per-meal starting point—individual needs vary.
Where to start
Pay attention to how much protein you're currently getting. You don't have to overhaul your diet overnight.
Start by adding a protein source to meals and snacks that are currently lacking one, then build from there.
Food list
High-protein foods & brands
Measuring tips: a 3-ounce portion of meat is about the size of your open palm, ½ cup is roughly half a closed fist, and a tablespoon is about the size of a thumb.
02
Snacks & add-ons
- 1 scoop protein powder — 20–25g
- 1 tbsp peanut butter — 4g
- 1 oz almonds — 6g
- 1 cheese stick — 6g
- 1 serving collagen powder — 9–18g
- 1 beef jerky stick — 10g
03
Plant-based
- ½ cup lentils — 9g
- ½ cup black beans — 8g
- ½ cup edamame — 9g
- 3 oz tofu — 9g
- ¼ cup hemp seeds — 12g
Brands with higher-protein options
Fairlife CorePower shakes
Quest chips
Kodiak muffin mix, oatmeals, bars & frozen breakfast
Built Bar Puffs
Oikos high-protein yogurt
Clean Simple Eats protein powders
Fuel your morning
Warm, cozy mornings
easy to make ahead
24–34g protein
Warm & Cozy Protein Oatmeal
Prepare one serving of oatmeal. Mix in one serving collagen powder, then add some premade protein shake and berries. Or skip the milk and add Greek yogurt.
5–12g each
Protein Muffins
Combine one box Kodiak muffin mix, one Fairlife Core Power shake, and 1–2 Oikos Triple Zero yogurts. Bake at 375°F for 20–25 minutes.
Protein varies
Protein Pancakes
Choose Kodiak, Birch Benders, or Trader Joe’s—or add cottage cheese, Greek yogurt, or whey protein. Frozen versions count too.
Make the easy choice easier. Batch it, portion it, and refrigerate or freeze. Something simple still counts.
Snack time
Small combinations
that add up
20–30g protein
Berry Cheesecake “Pudding”
Mix ½ cup nonfat Greek yogurt with ½ scoop protein powder. Optional: add 1 tsp–1 tbsp cheesecake pudding mix.
28g protein
Egg + Cheese Plate
Two hard-boiled eggs and two string cheeses make an easy protein base. Add fruit, crackers, nuts, or something sweet.
12–18g protein
Greek Yogurt Protein Bagels
Mix 1 cup self-rising flour with 1 cup nonfat Greek yogurt. Shape into 2–3 bagels and bake at 350°F for 25–30 minutes.
Easy snacks: pick three
01
Protein
- Beef stick
- 2 string cheeses
- 2 hard-boiled eggs
- Edamame
- Cottage cheese
- Greek yogurt
02
Carb
- Crackers or chips
- Apple
- Berries
- Any fruit serving
- Chocolate chips
03
Fat
- Peanut butter
- Nuts
- Avocado
- Shredded coconut
- Olives
Pack it your way
Lunchable containers
A few divided options for keeping snack-style lunches simple and ready to grab.
01
Three-compartment bento set
A simple reusable option for packing a protein, fruit or crackers, and something fun.
View container02
Five-compartment snack boxes
Extra sections make it easy to build a mix-and-match lunch without using several containers.
View containerEasy lunches
Flexible + satisfying
easy to assemble
25–35g protein
Busy “Girl Lunch”
Pick 2–3 proteins, add fruit, crackers, pita, or granola, then finish with nuts, olives, avocado, or nut butter.
23–33g protein
High-Protein Turkey Wrap
Use a tortilla with at least 4g protein. Add 3 oz turkey, cream cheese or mayo, avocado, sliced cheese, and lettuce.
23–26g protein
Egg Salad + Crackers
Mix 3 chopped eggs with mayo, Greek yogurt, Dijon mustard, salt, and pepper. Serve with crackers.
20g protein
Protein-Style Queso
Blend cottage cheese, shredded cheese, and taco seasoning. Microwave in 30-second increments and serve with chips.
A lunch doesn’t have to look like lunch.
Build a plate from what sounds manageable. A snack-style meal is still a meal—and convenience foods can be useful tools.
Easy dinner
Build an intentional bowl
no rules—just a simple framework
Any idea in this guide can be dinner. When you want a warm bowl, use this four-part formula.
01
½–1 cupCarbs
- Rice or another grain
- Pasta
- Potatoes or sweet potatoes
- Oats—sweet or savory
02
3–4 ozProtein
- Beef, chicken, or fish
- Lentils, chickpeas, or beans
- Tofu
- 2–3 eggs
- Cottage cheese
03
½–2 cupsVeggies + Fiber
- Leafy or cooked greens
- Broccoli, zucchini, asparagus
- Corn, peas, winter squash
- Any vegetable—or fruit
04
About 2 tbspFat + Flavor
- Shredded or crumbled cheese
- Nuts or seeds
- Avocado
- Mayo, dressing, pesto, or sauce
Use what you have
No-stress portion guide
No measuring cups required. Use your hand as a simple, flexible reference.
01
Fist
About 1 cup
Rice or cooked starchy vegetables
02
Fingertip
About 1 teaspoon
Oil, butter, or mayonnaise
03
Palm
About 3–4 ounces
Meat, chicken, or fish
04
Thumb
About 2 tablespoons
Cheese or peanut butter
05
Cupped hand
About ½ cup
Snack portions
06
Two cupped hands
A generous portion
Leafy greens
Flavor shortcut
Mix Greek yogurt with taco seasoning, sriracha, honey mustard, or buffalo sauce.
Easy wins
Simple ways to get more protein
01
Having chips or something salty? Grab two string cheeses for 16g, one beef stick for 10g, or 2 hard-boiled eggs for 12g of protein.
02
Craving cereal or cookies? Replace milk with a protein shake or high-protein milk like Fairlife.
03
When choosing packaged protein foods, aim for 10–15g protein per 100 calories. Watch out for protein cookies with high calories and negligible protein.
04
Meat gets a lot of credit, but beans, lentils, and tofu add significant protein too. Bonus—lentils have a ton of fiber as well.
05
If chips are your weakness, swap some for higher-protein chips like Quest or Wilde chicken chips. It doesn't mean never eating regular chips.
06
Cottage cheese is having a moment, but don't forget that simply adding a scoop to meals increases protein by 14g. Add it to eggs, dinners, or even dip your chips in it.
07
Seen the protein soda trend? If you like a soda, you can make a high-protein cream soda by adding a vanilla protein shake.
08
Eating on the go or at a restaurant? Focus on protein—a chicken dish with potatoes and veggies usually packs more than a salad with a little chicken.
09
Plan ahead—carry Built bars and meat sticks in your bag for easy protein on the go. Aim for protein progress, not protein perfection.
Yes! That has protein
Protein shows up in more places than you think
01
Breads & grains
They count.
- Whole-grain bread (2 slices): 6–8g
- Sourdough (2 slices): 6–8g
- Oats (½ cup dry): 5g
- Quinoa (1 cup cooked): 8g
- Brown rice (1 cup cooked): 5g
- Whole-wheat pasta (1 cup cooked): 7–8g
02
Fruits
Yes, even fruit.
- Banana: 1–1.5g
- Blackberries (1 cup): 2g
- Guava (1 cup): 4g
- Avocado (1 medium): 3g
- Orange (1 large): 1–2g
03
Vegetables
Especially helpful on plant-forward plates.
- Broccoli (1 cup): 2.5g
- Spinach (1 cup cooked): 5g
- Peas (1 cup): 8g
- Brussels sprouts (1 cup): 4g
- Sweet potato (1 large): 4g
This isn't about "counting crumbs."
Protein adds up—especially when foods are paired intentionally. Protein isn't only chicken and shakes. It's real food, eaten consistently. A day filled with whole food, variety, and color can add 40+ grams of protein from non-animal sources.
About me
Hi, I’m Danielle
I built Humble Root Wellness Co for women who are tired of starting over. My work is grounded, judgment-free, and rooted in the belief that small, consistent care changes everything.
This guide came from the same place—meals and snacks that fit real days, not perfect ones.
Founder, Humble Root Wellness Co
When food isn't the hard part
Knowing what to eat is usually the easy part
Making it work when you're busy, exhausted, on a GLP-1, dealing with midlife changes, or just completely over complicated wellness advice? That's where support can help.
If you want help turning this into something that actually works for your life, I have a few ways we can work together.
Support that fits your actual life.
Explore ways to work with me
Coaching • Consults • Humble Root Collective • Programs & Challenges
Keep it close
Simple choices are easier when the plan is ready.
With care, Danielle