Why Lean Protein Should Be the Center of Your Plate (Clone)

If nutrition feels confusing, overwhelming, or like it’s constantly changing — you’re not alone. One week carbs are the enemy, the next it’s fat, and somehow protein is always “important” but rarely explained in a way that feels practical.

Let’s simplify things.

If you’re trying to feel better, build or maintain muscle, improve body composition, or just have more consistent energy throughout the day, lean protein should be the anchor of your meals. Let's explore why:

Why Protein Matters (More Than You Think)

Protein plays a role in almost everything your body does:

• Preserving and building muscle

• Supporting metabolism

• Keeping you fuller for longer

• Stabilizing blood sugar

• Supporting recovery from training (and life)

Unlike carbs or fats, protein is harder for your body to store. That means you need it consistently, day after day, not just when you “eat healthy.”

And here’s the part most people miss:

If protein isn’t planned first, it usually gets under-consumed.

How Much Protein Do You Actually Need?

A solid general guideline for most people falls between:

0.7–1.2 grams of protein per kilogram of bodyweight per day

• Someone lightly active may feel great closer to 0.7–0.8 g/kg

• Someone lifting regularly, training hard, or dieting may benefit from 1.0–1.2 g/kg

Why Lean Protein Specifically?

Lean protein gives you the most nutritional “bang for your buck.”

It delivers:

• High-quality protein

• Fewer excess calories from fat

• More flexibility to include carbs and fats you actually enjoy

When protein is lean, it becomes easier to:

• Hit your protein target

• Manage hunger

• Build meals that feel satisfying, not restrictive

Lean Protein Sources to Build Meals Around

Here are some great options to rotate through your week:

Animal-Based

• Chicken breast or thighs (skinless)

• Turkey (ground or sliced)

• Lean beef (90–96%)

• Pork tenderloin

• Fish (cod, tuna, tilapia, salmon*)

• Shrimp

• Eggs and egg whites

• Greek yogurt

• Cottage cheese

Plant-Based

• Tofu

• Tempeh

• Edamame

• Seitan

• High-protein soy yogurt

• Protein powders (whey, soy, or blends)

(*Fatty fish like salmon still count — they’re lean in protein density and bring added health benefits.)

You don’t need to eat all of these. You just need a few reliable go-to options you enjoy and can prepare easily.

The Big Picture

Eating more protein isn’t about chasing numbers or eating like a bodybuilder. It’s about giving your body what it needs to:

• Stay strong

• Stay energized

• Stay consistent

At Waypoint, we don’t believe in extremes. We believe in simple, sustainable systems that fit real lives.

If you want help dialing in your protein intake — or building a nutrition approach that actually works for you reach out to the Waypoint team on the contact form below

Your initial discussion is just that: a conversation.
No pressure. No judgment. Just clarity on your next step.

Because every journey moves forward one waypoint at a time.