Eating a high-protein diet has been linked to everything from fewer sugar cravings and better sleep to improved muscle health, stronger bones, and even longevity. But despite all these benefits, research suggests many of us aren’t eating enough – especially as we get older. In fact, one UK study found that less than half of older adults met even the basic recommendation.
While official guidelines suggest we need around 0.8g per kilogram of body weight (roughly 60g a day for a 75kg person), this is really the bare minimum your body needs to avoid deficiency – not necessarily the amount that will help you feel full, energised and strong.
And since your body can’t just store protein for later (like it can with carbs and fat), it needs a steady supply. If you’re not getting enough, it’ll start breaking down muscle to get what it needs. Simply put, undereating protein can make it harder to maintain muscle, stay full and support your overall energy levels.
This is why more and more nutritionists and dietitians are encouraging us to aim a little higher when it comes to protein intake – especially if you’re active.
But just ‘eating more protein’ is easier said than done. Enter the Pick 4 method – a no-fuss way to hit 100g of protein a day, coined by Grace Macena (known as @nutritionwith_grace to her 365k followers on Instagram) and designed to be so simple that you can stop tracking macros and actually stick to it.
The rule is simple: pick 4
Grace’s Pick 4 Method simply means picking four different protein sources across your day. Each one gives you roughly 25g of protein.
One at breakfastOne at lunchOne at dinnerOne as a snack
Four choices. All around 25g each. And, voilà, you’ve hit your 100g.
Your 25g protein cheat sheet
Here’s what roughly 25g of protein actually looks like:
85g cooked chicken breast100g ground turkey or chicken100g lean beef (10% fat)100g salmon or white fish100g shrimp1 can of tuna
Prefer dairy or quick options?
250g Greek yoghurt225g low-fat cottage cheese4 slices deli turkey4 hard-boiled eggs 2 buffalo chicken meatballs3 turkey meatballs100g peanutsWhat a ‘Pick 4’ day looks like
A typical day (of protein) could look like:
Breakfast: Greek yoghurt (25g)
Lunch: Chicken breast (25g)
Dinner: Turkey meatballs (24–26g)
Snack: Hard-boiled eggs (24g)
Total: roughly 100g protein, no calculator required.
Why this method works
Protein is essential for everything from muscle repair to keeping you feeling fuller for longer. But most of us don’t struggle with knowing what we should be eating – we struggle with keeping it simple enough to stick to. The Pick 4 method removes any need to be prescriptive with food, to weigh or measure. It’s just about knowing what one portion of protein-rich food (around 25g) looks like, so you can guesstimate protein content of your meals without needing to conform to a strict diet or rigid meal plan.
The Pick 4 Method offers a flexible framework that’s easy to adapt. And anything that helps create a healthy (and enjoyable) relationship with food is a positive in our eyes.
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