You know you should eat more protein. And then Tuesday happens — three back-to-back meetings, a skipped lunch, dinner at 9:30pm. Nutrition advice that ignores how people actually live isn't useful. Here's a framework that works with a packed schedule.
Step 1: Anchor Your Protein at Breakfast
Breakfast is the meal you have most control over. Aim for 20–25g of protein before you leave. Options that are genuinely fast: 3-egg omelette (18g), Greek yoghurt with nuts (15–20g), paneer bhurji (20g+).
Step 2: Solve Lunch Once
The biggest protein gap is lunch. The most effective solution: remove the decision entirely. Keep a SnapFuel pack at your desk. Boiling water, 7 minutes — 20–27g of protein from actual food, every time.
Step 3: Track for One Week, Then Stop
One week of tracking what you actually eat is worth more than years of vague intentions. After a week, most people identify the same 2–3 patterns causing their shortfall. Fix those specifically. Then stop tracking and apply the habit.
Your Actual Daily Target
0.8–1.2g of protein per kg of body weight per day is the evidence-based range for active adults. For a 70kg person: 56–84g total — roughly 20–28g per meal. Achievable, if you plan for lunch instead of hoping for the best.