The Journal
NutritionJun 03, 2026 6 min read
The protein target that actually works for busy adults
Forget 1g per pound. Here is the floor, the ceiling, and the simple way we get clients to hit it without meal prepping on Sundays.
LP
Lena Park
Performance Nutrition
If you are 35+, lifting twice a week, and trying to lose fat without losing strength, your protein floor is 0.7g per pound of goal bodyweight. That is the number we coach to.
Four anchors, not six meals
We build the day around four protein anchors: breakfast, lunch, post-training, dinner. Each one lands 30–45g. No tracking apps required for the first month.
- Breakfast: eggs + Greek yogurt
- Lunch: a palm and a half of meat or fish
- Post-training: a 30g shake
- Dinner: a palm and a half of anything you like
LP
Written by
Lena Park
Performance Nutrition at Proof
