“I’ve really found a huge difference in when I focus on protein as the anchor of my plate and then layering in those fiber-rich veggies, those healthy fats, those complex carbs,” DeVaux, author of “The High-Protein Plate: 100 Satisfying Everyday Recipes,” told Business Insider. <\/p>\n
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DeVaux tries to consume a good amount of protein, along with fiber and other nutrients.<\/p>\n
Eva Kolenko<\/p>\n
DeVaux, who strength and resistance-trains about 3 to 4 times a week, aims to reach about 100 grams of protein a day \u2014 the same benchmark she generally gives her clients because “people highly undereat protein.” <\/p>\n
General guidance is to eat 0.5 to 0.7 grams of protein per pound of body weight per day, depending on your muscle-building or\u00a0fat-loss goals<\/a>. So if you’re 150 pounds, that’s about 25 to 35 grams of protein per meal if you’re eating three meals a day.<\/p>\n \n Every time Julia publishes a story, you’ll get an alert straight to your inbox!\n <\/p>\n \n Stay connected to Julia and get more of their work as it publishes.\n <\/p>\n Sometimes, DeVaux surpasses her 100 grams. Other days, she doesn’t reach it, but she said the goal helps her stay on track without stressing out too much. <\/p>\n “It’s nothing too extreme, and I don’t obsessively track my protein intake,” she said. “But I do feel the difference in my energy and recovery when I make that a priority.”<\/p>\n DeVaux shared what she typically eats on a workout day to ensure she meets her protein targets<\/a>.<\/p>\n She maximizes protein in her overnight oats<\/p>\n DeVaux makes honey-blackberry overnight oats that clock in at 35 grams of protein, thanks to extra ingredients like Greek yogurt and nuts.<\/p>\n Eva Kolenko<\/p>\n DeVaux usually has breakfast before one of her morning workouts. “I really love to prep overnight oats in the fridge,” she said, “which will give me about 35 grams of protein.”<\/p>\n One of her favorite go-to recipes is honey-blackberry overnight oats<\/a>, which includes gluten-free protein oats, almond milk, protein powder, almond butter, Greek yogurt, and toppings like frozen blackberries, nuts, and chia seeds for extra protein and fiber.<\/p>\n Her recovery lunch includes a protein smoothie and eggs<\/p>\n DeVaux’s mocha smoothie has about 32 grams of protein from protein powder, collagen peptides, and nut butter.<\/p>\n Eva Kolenko<\/p>\n After her workout, she has a protein-packed recovery meal. <\/p>\n “I’ll have a protein smoothie and usually with two eggs and beef sausage on the side,” she said.<\/p>\n DeVaux changes up her smoothie flavors, from “pumpkin pie” to “strawberry shortcake,” by using different protein powder flavors<\/a>. She also adds ingredients like collagen peptides, ground flaxseed, nut butter, and granola for little protein boosts.<\/p>\n She snacks on meat sticks for quick protein<\/p>\n Depending on the workout, DeVaux sometimes gets hungry between lunch and dinner.<\/p>\n When that’s the case, “I’ll have a Chomps meat stick, which is going to give me 10 grams of protein,” she said. <\/p>\n The meat sticks also have zero sugars and few to no carbs, making them a lower-calorie option for squeezing in more protein.<\/p>\n Dinners rotate, but always center on protein<\/p>\n DeVaux’s blackened shrimp tacos contain about 41 grams of protein per serving.<\/p>\n Eva Kolenko<\/p>\n For DeVaux and her family, dinners vary, but always include ample protein.<\/p>\n![\"Julia](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/03\/1772657949_532_6554f5d822cf74a57397cd84.jpeg\")
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