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| My daily protein goal is likely similar to some of yours: I’m trying to build muscle, so I aim to eat about 1 gram (g) of protein per pound of body weight. Without sharing too many personal details, this is a hefty amount of protein to consume every day. |
| Yes, I use protein powder in smoothies, add Greek yogurt to recipes when it makes sense, and stock up on chicken breasts. While these tricks certainly are helpful, none of them is my “secret” to hitting my daily goal. |
| Nope, my “silly” hack is to make sure I … eat lunch! |
| If you’re rolling your eyes, I get it. I’ll explain more below. |
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Thanks for reading!
Kenny Thapoung
Managing Newsletter Editor, Healthline
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Written by Kenny Thapoung
June 18, 2025 • 3 min read |
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| Lunch time! |
| First, let me share a little bit about a standard work week. I’m in back-to-back meetings most days, so I try to eat a big meal or drink a filling smoothie before I open my laptop. Once I get going, I usually don’t have a free moment until late in the afternoon. At that point, I just hold out until dinner time. And sometimes, I’m so swamped that I forget about the idea of lunch altogether.
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| People are highly encouraged to spread their protein and other nutrient intake evenly throughout the day. In my situation, I’m forced to try and pack as much protein as I can into just two meals — which isn’t a smart tactic for several reasons. So yeah, lunch is an essential part of hitting my protein goals effectively!
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| I fully understand that my advice to “eat lunch” sounds so obvious, but for me (and perhaps others like me), it’s worth sharing. We can let our days run away from us because of our jobs, family, and just random life circumstances. If we don’t make time to take care of ourselves, we’ll end up in a cycle of unhealthy, unsustainable habits.
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| Lately, I’ve tried to make a more conscious effort to prioritize lunch every day, as much as I can.
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- I try to block off 45 minutes around 1 p.m. to cook or go out for lunch. Unfortunately, this is a rare moment I can give to myself.
- Some days I know I’ll be stuck in meetings, so I’ll try to meal-prep a lunch the night before.
- If I have to attend a meeting, I’ll tell the group that I’ll be off camera to eat first. I haven’t received any complaints so far.
- On days when lunch skips my mind, I’ll run out and grab a quick protein shake or bar from my neighborhood grocery store. Not a complete meal, but I’d rather have something than nothing at all.
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| By prioritizing lunch — or at least consuming a handful of snacks — it’s much easier for me to reach my totals. Plus, I don’t have to stuff my face at dinner to make up for missing out (not a great approach, I know!).
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| If you’re finding it difficult to work toward your health goals, take a beat and assess your day-to-day. Are there obstacles standing in your way? Can you find creative solutions that fit your lifestyle? Can you ask friends or family for support? Remember: There’s almost always a workaround — you just have to keep an open mind.
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| BTW: We just launched a new macro calculator to help you eat nutritionally balanced meals every day. With this nifty tool, you can set goals and find support from Healthline resources to achieve them. Test it out!
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