{"id":534642,"date":"2026-06-14T11:00:10","date_gmt":"2026-06-14T11:00:10","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/534642\/"},"modified":"2026-06-14T11:00:10","modified_gmt":"2026-06-14T11:00:10","slug":"nutritionist-hits-protein-goal-without-tracking-always-has-3-foods","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/534642\/","title":{"rendered":"Nutritionist Hits Protein Goal Without Tracking: Always Has 3 Foods"},"content":{"rendered":"

When Sophie Gastman, a registered nutritionist, counts macros<\/a> like protein, it can lead to overthinking.<\/p>\n

“Staying away from hyper-focusing on any kind of number is more helpful,” she told Business Insider.<\/p>\n

Instead of tracking her meals or counting macros, Gastman incorporates high-protein ingredients<\/a> into her dishes, alongside generous portions of vegetables, fibrous foods like beans, and healthy fats like avocados. Despite social media trends like protein-maxxing<\/a> and debates over how much of the muscle-building nutrient<\/a> we really need for optimal health, most of us tend to eat enough protein without trying, the author of “Find Your Healthy” said.<\/p>\n

Research suggests that active people should aim to eat between 0.7 to 1 gram of protein per pound of body weight. To put that into context, a 130-pound woman should aim for around 90 to 130 grams of protein<\/a> a day, while a man weighing 176 pounds should aim for between 125 and 176 grams a day. In a day, that might look something like eating: a half-cup of Greek yogurt, two eggs, a chicken breast, a cup of beans with rice, and a glass of milk .<\/p>\n

She shared the easy protein sources she always has in her kitchen that help her eat protein at every meal without planning ahead.<\/p>\n

Tinned fish<\/p>\n

\"A<\/p>\n

Gastman adds tinned fish to everything from salads to pasta dishes.\u00a0<\/p>\n

Olivia J Walsh\/Getty Images<\/p>\n

Tinned fish is affordable, high in protein, and can last for months, even years, if left unopened in a cool, dry place.<\/p>\n

“I’ve got tuna, sardines, mackerel, salmon, literally always,” Gastman said.<\/p>\n

She chucks tinned fish onto salad, smashes them on toast, and stirs them through a stir-fry or a bowl of rice. “You could literally put them on anything,” she said.<\/p>\n

Eggs<\/p>\n

\"A<\/p>\n

One large egg contains about 6 grams of protein.\u00a0<\/p>\n

Alexander Spatari\/Getty Images<\/p>\n

Gastman always keeps eggs stocked in her kitchen.<\/p>\n

One large egg contains about 6 grams of protein and cooks in minutes, she said. Eggs can be added to salads, breakfast tacos, or the classic avocado on toast.<\/p>\n

Frozen edamame beans and peas<\/p>\n

\"A<\/p>\n

Gastman adds edamame beans to stir-fries, salads, and rice bowls.\u00a0<\/p>\n

Feifei Cui-Paoluzzo\/Getty Images<\/p>\n

Peas and edamame beans have a regular spot in Gastman’s freezer. She loves to add them to stir-fries, salads, and rice bowls.<\/p>\n

A 100-gram serving of cooked edamame beans contains 11.5 grams of protein, while the same amount of peas contains around 4.7 grams.”They’re a really great source of protein,” she said, “They make meals really satisfying.”<\/p>\n

“Once you combine ingredients like eggs and edamame beans and peas, you’ve suddenly got something that is actually quite high protein,” Gastman added.<\/p>\n","protected":false},"excerpt":{"rendered":"When Sophie Gastman, a registered nutritionist, counts macros like protein, it can lead to overthinking. “Staying away from…\n","protected":false},"author":2,"featured_media":534643,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[277],"tags":[92464,11408,230013,67453,18,518,120553,135,141164,19,17,14877,33568,508,225899,14582,170,2363,221793,159611],"class_list":["post-534642","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-avocado","tag-day","tag-edamame-bean","tag-egg","tag-eire","tag-food","tag-gram","tag-health","tag-healthy-fat","tag-ie","tag-ireland","tag-macro","tag-meal","tag-nutrition","tag-pea","tag-pound","tag-protein","tag-salad","tag-sophie-gastman","tag-toast"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ie\/116748119350330540","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/534642","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=534642"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/534642\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/534643"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=534642"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=534642"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=534642"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}