Rachael DeVaux, a registered dietitian, has always been active, spending her formative years on the basketball court and soccer field. This experience led her to realize a crucial truth: the foods we consume significantly influence our performance.
One key lesson she emphasizes for muscle building is the importance of protein. “When I prioritize protein as the foundation of my meals and add fiber-rich vegetables, healthy fats, and complex carbs, the difference is remarkable,” DeVaux, author of “The High-Protein Plate: 100 Satisfying Everyday Recipes,” explained to Business Insider.
Eva Kolenko
Training with weights and focusing on resistance exercises about 3 to 4 times a week, DeVaux sets a personal goal of approximately 100 grams of protein daily—an amount she recommends to her clients as well, noting that many tend to eat insufficient protein.
The general guideline is to consume between 0.5 to 0.7 grams of protein per pound of body weight each day, which varies based on individual muscle-building or fat-loss objectives. For instance, a 150-pound person should aim for about 25 to 35 grams of protein per meal if eating three meals a day.
Although DeVaux sometimes exceeds her 100-gram target, there are days when she falls short. However, she finds that this goal keeps her on course without causing unnecessary stress. “I don’t obsessively track my protein intake, but I notice significant differences in my energy levels and recovery when I make it a priority,” she shared.
In addition, DeVaux outlined her typical meals on a workout day to help her meet her protein goals.
She maximizes protein in her overnight oats
Eva Kolenko
DeVaux enjoys having breakfast before her morning workouts. “I love to prepare overnight oats,” she stated, “which provide me with around 35 grams of protein.”
One of her favorite recipes is honey-blackberry overnight oats, which include gluten-free protein oats, almond milk, protein powder, almond butter, Greek yogurt, and garnishes like frozen blackberries, nuts, and chia seeds for added protein and fiber.
Her recovery lunch includes a protein smoothie and eggs
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After her workout, DeVaux opts for a protein-rich recovery meal. “I enjoy a protein smoothie, usually paired with two eggs and a side of beef sausage,” she explained.
She enjoys varying her smoothie flavors, switching between combinations like “pumpkin pie” and “strawberry shortcake” by incorporating different protein powder flavors. Additionally, she boosts her smoothies with ingredients like collagen peptides, ground flaxseed, nut butter, and granola.
She snacks on meat sticks for quick protein
Depending on her activity level, DeVaux sometimes finds herself hungry between lunch and dinner. During those times, she reaches for a Chomps meat stick, which provides 10 grams of protein.
These meat sticks are also low in calories, containing no sugars and minimal carbohydrates, making them a great option for increasing her protein intake.
Dinners rotate, but always center on protein
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For DeVaux and her family, dinners vary regularly but consistently include a significant protein source. “Protein should be the centerpiece of any meal,” she stated. “It’s not only crucial for muscle mass but plays a vital role in metabolic health.” She further explained how protein slows down digestion and supports the regulation of hunger hormones, resulting in reduced cravings and overeating.
Some of her favorite dinner options include ginger-garlic turkey skillet, air-fryer salmon bites, Korean beef with glass noodles, salsa verde shrimp with rice, brothy beans, and tofu-quinoa power bowls. “Tonight, we’re having tacos,” she said. “I’ll prepare grass-fed beef with taco seasoning, complete with sautéed onions and peppers, which will help me reach my protein target.”
She sneaks protein into her desserts, getting up to 21 extra grams
Eva Kolenko
DeVaux creatively incorporates additional protein into her desserts. She often includes protein powder or cottage cheese in treats such as chocolate-coconut-caramel tart (16 grams), a protein mug cake (20 grams), and strawberry cheesecake pudding (21 grams).
“I firmly believe that people should take pleasure in their diets,” she remarked. “There are numerous options to satisfy any craving you might have.”
