Everything I've Learned About Protein
Protein, Progress, & Real-Life Balance for Body Recomposition as a Mom of 2
For years, I thought “healthy eating” meant eating less. I grew up in the 90s and 2000s when “healthy” meant 100-calorie snack packs, fat-free everything, and low-carb labels.
Turns out, one of the biggest things helping me feel stronger, fuller, and more energized lately has actually been eating more — specifically, more protein.
Somewhere along the way, I realized I didn’t actually want to just “lose weight.”
I want to feel stronger, healthier, and more confident in my body long term. I want to be a good example for my two girls by taking care of myself well and living life fully.
In 2024, I really locked in on my health. I completed 75 Hard, started tracking my nutrition, and stayed consistent with workouts, but eventually I hit a plateau.
Working out has never been the issue. I worked out at home for years and found my love of Burn Boot Camp in February 2025. That’s when my mindset started shifting. I realized I wasn’t underworking… I was under-fueling.
“Body Recomp” & What It Means
I was working way too hard in the gym to not have the health and body composition I wanted. Maybe it was too much work and not enough rest, but I wouldn’t test that theory until later.
Instead of focusing only on losing weight, body recomposition is the goal of building muscle while reducing fat over time. For me, it’s looked less like crash dieting and more like focusing on strength, movement, protein, and most importantly, consistency.
I started working with a Nutrition Coach (shoutout to Rachel with Excelerate Athletics) and I learned about the phases on body recomposition. We’re not meant to just cut forever until we hit our goal. We have to build first to have something to shred.
Suddenly, protein is everywhere. Protein coffee. Protein chips. Protein ice cream. Protein cereal.
The protein propaganda is real, but here’s why it’s important and how things have changed for me since I leaned in.
I won’t be getting science-y because I’m not trained or licensed to do that. This is purely information I’ve learned as a real life, mom of 2.
I used to think yogurt or a “protein” granola bar counted as a high-protein breakfast… until I realized I was getting maybe 10g and then wondering why I was starving by 10am.
For context, I’m 5’3 and weigh around 150lbs. My current protein target from my coach is 155g/day (+/- 10g). I didn’t go from not ever tracking to hitting 155+ overnight. It’s been progress over time, but my initial goal was to track my food (I like and use the Lose It app) and hit 100g of protein a day. Then I built up from there.
Adequate protein fills me up so I’m not snacking all day, it gives me energy, it fuels and builds muscle that breaks down in the gym. There’s a reason why it’s being pushed.
But be aware and don’t follow the “high protein” labels blindly. Snack bars are often labeled as high protein when they have 190 calories and 7g of protein…
They might taste good and sure it’s better than nothing, but that’s not what I’m reaching for to hit my goals. It’s time to lock in.
What I’m Actually Doing
Getting in my protein means I have to be intentional in my choices and spread the protein love throughout the day. I typically have 3 meals + 2 snacks and I prioritize protein with each one.
Ideally macros are on point each day. What’s more common though is hitting 140g one day and then 170g the next. I won’t eat the exact same foods every day or even have the same appetite, but the average gets the job done.
I track my food and try to be as accurate as possible (especially since I’m in a cut), but again consistency feels more important than perfection.
Using a food scale (this one) has been a game changer. I use it most of the time when I’m eating at home, but I’ve also gotten pretty good about being able to eyeball an amount when needed.
Favorite Protein Foods / Products
Trying to fit in at least 155g of protein a day means I’ve gotten familiar with different protein sources and have found my go-to favorites.
I learned a helpful trick to figure out if it’s actually a beneficial protein to calorie ratio. Take the calories and drop the zero (essentially divide by 10). Now look at the grams of protein. Protein should be a higher number than divided calories.
150 calories (15) < 16g protein ✅
190 calories (19) < 21g protein ✅
150 calories (15) < 28g protein (!!!!) ✅
130 calories (13) > 5g protein ❌
Breakfast
Oats Overnight (quick and convenient with 20g protein)
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Egg whites with mini bagel
Protein coffee
(brew coffee, add collagen + half bottle of ready to drink vanilla shake as creamer)
Kodiak waffles (these also make for a great snack or other meal in a pinch)
Snacks/Sides
Protein bar, some of my favorites are…
Built Sour Puff (I love these especially when I want something sweet)
Kirkland Protein Bar
Protein shake
1Up Clear Protein (every single flavor I’ve tried is soooo good! perfect poolside drink to enjoy and get closer to your goal)
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Chomps Beef Sticks (the mom bag snack of champions)
Cottage cheese (I like to add a little PB Fit, honey, and berries — delish!)
Yogurt with granola
Specifically Chobani Zero Sugar Vanilla Yogurt with Kodiak Protein Packed Cookie Butter Granola 🤤
Meals
Taco bowls
Rotisserie chicken
Just Bare Chicken Bites with a salad kit (keep it simple)
Salmon bowls
High protein pasta
Sweet Treat
Chocolate Fairlife Shake
Clio Greek Yogurt Mini Bars (the ratio doesn’t hold up here, but it’s a treat so whateva)
Make your own protein ice cream
Q&A Time
Do you track macros?
Yes. This process is intentional and planned out. I could probably eat enough protein without tracking for a bit, but in this stage I want to know for sure. Tracking also helps me make thoughtful nutrition decisions and fit in the sweet treat or fancy drink on occasion without blowing my goals.
What helped you stay consistent?
Accountability and seeing positive changes. The changes take time, so I needed the accountability to push and encourage me. I’m working with an incredible Nutrition Coach to guide my macros and have my fabulous trainers at Burn Boot Camp to keep me going in the gym. I’m also feeling so much better and have more energy, so that alone is a motivation!
Is body recomp possible without intense workouts?
I think this depends on where you’re starting from and what your goals are. Number one thing is consistency. One intense workout and then stopping because it’s way too hard isn’t going to get you anywhere. Four moderately hard workouts in a week that you can stick with over time is much better. Eventually your strength and confidence grow and you can push harder.
True body recomp does require focused nutrition and dedicated strength training. Building and maintaining muscle is calorically expensive for your body so you have to give it a reason to keep doing it. Aka consume adequate protein and lift heavy weights 😉
What protein products are actually worth buying?
Everything I mentioned above are products I use and love. Of course this is subjective. I like buying protein items from Costco because it’s cheaper per unit, but if I happen to not like it then I have 23 more bars to eat, so it’s a risk with new things.
If you’re worried about that happening maybe there’s a few people you know with similar goals that would like to go in together and share recommendations. It might be some trial and error to find what you like best.
I’m still figuring this out as I go, but focusing on protein has been one of the few health changes that actually feels sustainable for me.
Not because it’s trendy, but because I genuinely feel better. And honestly, that’s the goal now — feeling strong enough and energized enough to fully enjoy my life.
I’d love to know: If you have favorite high-protein meals/snacks, send them my way because I’m always looking for new ideas.
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