How Much Protein Do You Actually Need? (Corpus Christi Edition)

The simple target

Aim for 0.7, 1.0 grams of protein per pound of goal body weight per day. A 170-lb goal weight means roughly 120, 170g of protein daily. This is the single biggest lever for body composition.

Easy protein sources at HEB

• Rotisserie chicken (about 30g per breast).
• Greek yogurt (about 20g per cup).
• Ground beef 93/7 (about 22g per 4 oz).
• Cottage cheese (about 24g per cup).
• Eggs (about 6g each).
• Deli turkey (about 20g per 4 oz).
• Wild-caught shrimp (about 20g per 4 oz).
• HEB Meal Simple grilled chicken (about 35g per pack).

The 30/30/30/30 rule

Roughly 30g of protein at breakfast, lunch, dinner, and one snack. Most people hit their daily target without thinking about it. Beats fussing with grams.

Local protein wins when you eat out

• Whataburger grilled chicken sandwich, ~28g.
• Snoopy's grilled shrimp plate, ~40g.
• Water Street grilled snapper, ~45g.
• Any Southside BBQ brisket plate, ~50g.

Do you need protein powder?

Optional. Real food is fine. Protein powder is a convenience tool for busy Corpus Christi mornings, not a magic supplement.