Protein Made Simple: FASTer Way Guide to Hitting Protein Targets + Turning into A Fat-Burner

You’ve heard it a thousand times: “Eat more protein.” But why does everyone—from your ­barbell-loving bestie to the latest research study—keep harping on this one macro? And more importantly, how do you consistently hit your protein goal without living on dry chicken breasts or chugging shakes all day?

We’re about to break down protein science and serve up ridiculously doable FASTer Way hacks that make hitting your macro goals feel like second nature (even on your busiest day).

Protein 101: Why It Matters More After 35

Starting in our mid-30s, we begin losing 3 %–8 % of muscle mass per decade (a sneaky process called sarcopenia). Less muscle equals:

• A slower resting metabolic rate (read: fewer calories burned at rest)
• Increased fat storage—especially around the midsection
• Greater risk for bone loss and injuries

Enter protein. Adequate high-quality protein provides the amino acids your body needs to:

• Repair and build muscle after each lift day or HIIT sesh
• Preserve lean mass during fat-loss phases, so weight lost comes from fat—not hard-earned muscle
• Boost metabolism (protein is more thermogenic than carbs or fats)
• Stabilize blood sugar and reduce cravings, keeping you energized between meals

How much do you actually need?

FASTer Way coaches generally recommend 0.7 – 1 gram of protein per pound of ideal or lean body weight (example: A woman with a lean-body target of 140 lb would aim for 100–140 g protein/day). Beginners often start at the lower end and work up.

Pro Tip: Split that daily number into 3–4 meals. Hitting 30–40 g of protein at breakfast, lunch, and dinner (plus a strategic snack) feels a lot less overwhelming than trying to cram 120 g into one giant evening steak.

Related Resource: Harvard Health – We Need More Protein as We Age

Whole-Food First: The FASTer Way “Protein Plate” Formula

Supplements have their place, but your body loves nutrients it can chew. Here’s the simplest way to build protein-rich, macro-balanced meals FASTer Way-style:

1. Start with 1–2 palm-size portions of lean protein: Chicken breast, turkey, grass-fed beef, salmon, shrimp, eggs/egg whites, tofu/tempeh
2. Add a fist of fiber-rich veggies or fruit (about 1-2 cups or half your plate) for micronutrients & fullness
3. Layer healthy fats (¼ avocado, handful almonds, drizzle olive oil)
4. On regular-macro or moderate-carb days, finish with a cupped-hand portion (about ¼-½ cup) of smart carbs (quinoa, sweet potato, berries)

Easy Whole-Food Wins

Meal

Protein‐Powered Shortcut

Approx. Protein

Breakfast

3 eggs + 2 slices nitrite free turkey bacon + berries (1/2c blackberries, 1 cup strawberries, 1/2c raspberries)

28 g

Snack

Protein shake

25 g

Lunch

Rotisserie-chicken salad with avocado & mixed greens

35 g

Dinner

4 oz grilled salmon + roasted broccoli

30 g

Already at 118 g protein—before dessert! 

Whole Food Protein Cheat Sheet 

🍗 Meat, Poultry, Fish & Soy

• 6 oz ground turkey – 33g
• 6 oz chicken breast – 39g
• 6 oz chicken thigh – 33g
• 6 oz pork tenderloin – 35g
• 3 oz ham – 15g
• 2 slices of bacon – 5g
• 6 oz ground beef – 35g
• 4 oz roast beef – 21g
• 6 oz flank steak – 36g
• 4 oz ahi tuna – 29g
• 6 oz salmon – 32g
• 6 oz shrimp – 32g
• 6 oz sea bass – 31g
• 1 cup albacore tuna – 15g
• 4 oz deli turkey – 22g
• 1 egg – 6g
• 1/2 cup egg whites – 13g
• 1/4 cup tofu – 10g

🥬 Legumes

• 1 cup lentils – 18g
• 1 cup black beans – 15g
• 1 cup kidney beans – 13g
• 1 cup chickpeas – 12g
• 1 cup pinto beans – 12g
• 1 cup black-eyed peas – 16g
• 1 cup split peas – 16g
• 1 cup soy/edamame – 16g

🌾 Grains

• 1 cup cooked quinoa – 8g
• 1 cup cooked amaranth – 9g
• 1/2 cup rolled oats – 6g
• 1 cup buckwheat soba noodles – 6g
• 1 cup brown rice – 5g

🥦 Vegetables (surprising sources!)

• 1 cup broccoli – 5g
• 1 cup sweet peas – 8g
• 2 cups raw spinach – 2g
• 2 cups cooked kale – 5g
• 1 cup artichoke hearts – 4g
• 6 asparagus spears – 2g
• 1 cup mushrooms – 2g
• 1 medium sweet potato – 2g
• 1 cup cooked brussels sprouts – 4g
• 1 cup cooked cauliflower – 3g

🥜 Nuts, Seeds & Nut Butters

• 2 tbsp almond butter – 6g
• 1/4 cup almonds – 8g
• 1/4 cup cashews – 5g
• 1/4 cup pistachios – 5g
• 2 tbsp sunflower seeds – 5g
• 2 tbsp pumpkin seeds – 3g
• 2 tbsp flax seeds – 3g
• 2 tbsp chia seeds – 6g
• 2 tbsp hemp hearts – 10g
• 3 tbsp tahini – 8g

🧃 Non-Dairy Milks

• 1 cup soy milk – 11g
• 1 cup almond milk – 1–2g
• 1 cup cashew milk – 1g

Protein On-The-Go: FASTer Way Hacks for Busy Schedules

✔ Batch it up on Meal-Prep Day
Bake a tray of chicken breasts, boil a dozen eggs, or toss shrimp in the air fryer. Portion into grab-and-go containers so future-you says “thanks.”

✔ Make Breakfast Count
Skipping protein in the a.m. means you’re chasin’ numbers all day. Think overnight oats made with protein powder, chia seeds, and berries, or chia seed pudding prepped the night before.

✔ Upgrade Your Snacks
Replace chips and granola bars with higher-protein swaps: grass-fed beef sticks, tuna packets, edamame, or roasted chickpeas.

✔ Double-Dip Your Dinner
Cooking chili? Use ground turkey and black beans. Stir-frying veggies? Crack in a couple egg whites. Little boosts add up quickly.

✔ Restaurant Rule of Two
Eating out? Order a lean protein entrée and add-on protein (side of shrimp, extra chicken). Request sauces on the side to keep macros in check.

Clean Convenience: When Supplements Save the Day

Life happens. Kids’ soccer, flight delays, last-minute Zoom calls—sometimes you need fast protein that still fits FASTer Way standards (gluten-free, no artificial junk, properly sourced).

FASTer Way All-Stars

Supplement

Why We Love It

How to Use

Grass-Fed Beef Protein

Complete amino-acid profile, dairy-free, mixes super smooth, easy to digest and absorb

1 scoop in almond-milk shakes, blended oats, or pancake batter

Collagen Peptides

Type I & III peptides + 18 amino acids support skin, joints & gut

Stir 1 scoop into coffee or overnight oats

Creatine 

Proven to boost strength, muscle maintenance & cognitive health (yes, women need it, too!)

5 g daily—works in water, smoothies, or pre-workout

BCAAs

Sips of leucine-rich aminos during fasted workouts help protect muscle

Mix in 20 oz water for HIIT or lift days

Hydration/Electrolytes

Sodium, potassium + magnesium keep energy, cortisol & hormones balanced

1 stick in 24 oz water mid-morning or post-sweat

Quality Check: Every FASTer Way formula is gluten, dairy & soy-free, 3rd-party tested, and flavored without sketchy dyes or fillers—because clean ingredients equal clean results.

Putting It All Together: Sample “Protein-Forward” Day

Time

What to Eat

Protein

7 am (Black Coffee – Fasted)

—

—

11 am Break-Fast

Protein-powder chia pudding + berries

30 g

1 pm Lunch

Leftover turkey burger, salad, olive-oil vinaigrette

32 g

3 pm Snack

FASTer Way Grass-Fed Protein shake + banana with almond butter

25 g

6 pm Dinner

Sheet-pan salmon, asparagus, quinoa

35 g

8 pm Treat

Collagen hot cocoa (1 scoop collagen + almond milk)

12 g

Daily Total

—

134 g

Remember: Protein Is Powerful, Not Magical

Hitting your protein goal is critical—but muscle gain and fat loss happen when protein partners up with the other FASTer Way foundations:

• Intermittent Fasting & Macro Cycling – optimize insulin sensitivity and boost metabolic flexibility
• Progressive Strength Training – signals those amino acids to build sleek muscle
• Strategic HIIT & Active Recovery – torch calories and protect hormones
• Whole-Food Focus & Hydration – reduce inflammation and support digestion

Dial in those FASTer Way habits, layer on protein consistency, and watch your body composition shift: more muscle, less fat, limitless energy.

Related Resources:

• The Anti-Aging Power of Protein
• How to Eat 130g of Protein a Day to Lose Belly Fat
• How Protein Before and After a Workout Boosts Results

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