Adopting a high-protein diet is associated with numerous benefits, including reduced sugar cravings, improved sleep, and enhanced muscle health. It also contributes to stronger bones and increased longevity. However, despite these advantages, research indicates that many individuals, especially older adults, are not consuming sufficient protein. A study from the UK revealed that less than half of seniors meet even the most basic protein recommendations.
Official guidelines recommend around 0.8 grams of protein per kilogram of body weight, translating to approximately 60 grams per day for a 75-kilogram person. This amount is just the minimum needed to stave off deficiency, and it may not suffice for feeling satisfied, energized, or strong.
Additionally, since the body cannot store protein like it can with carbohydrates and fats, it requires a continuous supply. Inadequate protein intake can lead the body to break down muscle for essential amino acids. In simple terms, not consuming enough protein can hinder muscle maintenance, satisfaction, and energy levels.
This is why nutritionists and dietitians increasingly advocate for a higher protein intake, especially for those who are physically active.
However, simply ‘increasing protein’ can be more challenging than it sounds. This is where the Pick 4 method comes in—a straightforward approach designed by Grace Macena (known as @nutritionwith_grace to her 365,000 Instagram followers) that simplifies the process, allowing you to abandon the need for macro tracking and stay consistent.
The rule is straightforward: Pick 4
The Pick 4 Method suggests selecting four distinct protein sources throughout the day, each offering approximately 25 grams of protein.
- One at breakfast
- One at lunch
- One at dinner
- One as a snack
By choosing four options, each around 25 grams, you easily reach your goal of 100 grams of protein daily.
Your 25g Protein Cheat Sheet
Here’s what approximately 25 grams of protein looks like:
- 85g of cooked chicken breast
- 100g of ground turkey or chicken
- 100g of lean beef (10% fat)
- 100g of salmon or white fish
- 100g of shrimp
- 1 can of tuna
Prefer dairy or quick choices?
- 250g of Greek yogurt
- 225g of low-fat cottage cheese
- 4 slices of deli turkey
- 4 hard-boiled eggs
- 2 buffalo chicken meatballs
- 3 turkey meatballs
- 100g of peanuts
What a ‘Pick 4’ day looks like
A sample protein-rich day could look like this:
Breakfast: Greek yogurt (25g)
Lunch: Chicken breast (25g)
Dinner: Turkey meatballs (24–26g)
Snack: Hard-boiled eggs (24g)
Total: Approximately 100g of protein, no calculator needed.
Why This Method Works
Protein plays a crucial role in everything from muscle recovery to keeping you feeling satiated. Many people know what they should eat but struggle to keep it simple enough to maintain consistency. The Pick 4 method eliminates the need for precise measurements, allowing you to make educated guesses about portions, making it easier to integrate into daily life without adhering to a strict diet.
This method provides a flexible framework that’s easy to modify, promoting a healthy and enjoyable relationship with food—something we can all appreciate.
