One of the first things I talk about in an intro session with a new client is protein.
I’ll usually ask a simple question:
“What are your main protein sources right now?”
And sometimes, I hear things like:
“Cheese… nuts… peanut butter…”
Now… are those foods “bad”? Not at all.
They can absolutely have a place in a healthy diet.
But here’s the problem: They’re not great protein sources.
Foods like cheese, nuts, and nut butters are actually much higher in fat than they are in protein.
That means you end up eating a lot of calories, without getting a meaningful amount of protein in return
For example:
- A handful of almonds → high calories, modest protein
- Cheese → calorie-dense, but protein isn’t as high as people think
So while these foods are totally fine to include, they’re better thought of as: fat sources that contain some protein
So how do you know if something is a good protein source?
Here’s the simplest rule we go by:
👉 The 10% Rule: A food should have at least 1 gram of protein for every 10 calories.
Why does this rule work?
Protein has 4 calories per gram. So when a food meets this rule, it means a solid portion of its calories is actually coming from protein—not just fat or carbs.
It’s a quick filter that helps you:
- Avoid “fake” protein foods
- Choose more efficient options
- Hit your protein targets without overeating calories
Quick examples:
- Greek yogurt (plain):
~100 calories, ~10g protein → ✅ Great source - Chicken breast:
~120 calories, ~22g protein → ✅ Excellent - Peanut butter:
~190 calories, 7g protein → ❌ Not a great protein source
You don’t need to cut out foods like cheese or nuts—they can still play a role in your meals.
But if your goal is to:
- Build muscle
- Stay fuller longer
- Improve your body composition
…then your main protein sources should pass the 10% rule.
Next time you’re choosing what to eat, just ask:
“Am I getting at least 1 gram of protein for every 10 calories?”
That one question can completely change the quality of your nutrition.
If you want help identifying better protein options or building meals that actually keep you full, just click HERE to chat with a coach!
