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Protein Intake Strategy
Recommended protein targets per meal occasion
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A Busy Dietitian Shares Her Trick for Eating Enough Protein in a Day ...
A busy dietitian, who strength-trains during her son's naps, shares how she gets protein in every meal By Julia Pugachevsky You're currently following this author! Want to unfollow? Unsubscribe via the link in your email. Lauren Twigge, a registered dietitian, makes sure she includes protein in every meal and snack. Lauren Twigge 2026-04-10T13:36:16.262Z Lauren Twigge, a registered dietitian and mom of two, doesn't obsessively count her protein intake. Instead, she aims for roughly 30 grams of protein per meal and 10 grams per snack. She shared her favorite ways to sneak in protein, from cottage cheese dips to energy balls. Eating enough protein to hit your targets can feel like a second job, especially when you're already busy. Lauren Twigge, a registered dietitian and mom of two living in Dallas, understands the struggle. She told Business Insider that following the recommended protein intake guidelines — about 1.2 to 1.6 grams per kilogram of body weight — can "sound like a lot of numbers."For busy parents like Twigge, who does strength workouts from YouTube while her son naps, logging every bite just doesn't feel realistic.Instead, Twigge has a simpler way of reaching her protein goals. "I just make protein a priority — I try to get it in every meal and every snack," she said. She aims for roughly 30 grams per meal and at least 10 grams per snack. Research suggests these amounts are best for staying full and supporting muscle health.She incorporates other nutrient-dense foods, such as fiber-packed veggies, complex carbohydrates like whole grains, and healthy fats such as nuts, so that her diet "isn't protein-only, but protein-paired." Twigge shared some of her favorite ways to sneak protein into her meals without overthinking it.She adds milk, chia seeds, and nuts to her oatmeal Twigge adds toppings like berries and chia seeds to boost her oatmeal's fiber and protein. Lauren Twigge Twigge usually starts her mornings with oatmeal, whether it's hot or meal-prepped overnight oats."You can make oatmeal a really, really balanced breakfast," she said.Oatmeal already has some protein, fiber, and carbohydrates. To enhance its nutrition, Twigge uses milk instead of water for extra protein and adds chia seeds for additional fiber and healthy fats. Toppings like fruit add more fiber and antioxidants, while nuts add a bit more protein and healthy fats.To change things up, she'll sometimes make chia seed pudding with similar ingredients, or eat pre-mad...
4 Dietitians Share Their Go-To High-Protein Snacks for All-Day Energy
Dietitians share their go-to high-protein snacks to help you stay full and energized all day. Add these simple options to your routine for an easy energy boost.
World Health Day: Nutritionist Decodes The Protein Trend And What ...
From high-protein chips to whey-spiked wafers, are you actually eating smarter or just buying into clever labels? To know what's really right for your body, what are the ingredients that you should check before buying the protein-packed processed foods? This World Health Day, read through this Slurrp exclusive interview with a nutritionist and make an informed decision.
Cookie Dough Protein Balls - Lauren Twigge Nutrition
These delicious cookie dough protein balls have all the flavors of classic chocolate chip cookie dough but rolled up into a bite sized protein rich snack, healthy treat, or delectable dessert! With 9 grams of protein per protein ball, hitting your protein goals has never tasted more delicious!
