The Protein Pyramid: The Simple Way To Finally Get This Right

When it comes to transforming your body, building muscle, losing fat, looking leaner, and performing at your best, protein is king.

Now, I’m not here to bore you with endless science. You don’t need a biochemistry lecture.

What you need is the practical truth: Protein is the nutrient that repairs and builds muscle, keeps you full when dieting, and drives recovery so you actually feel stronger in the gym and in day-to-day life.

When you get it right, you look, feel, and perform better. Period.

The Protein Pyramid

Think of protein like a pyramid a hierarchy of what actually matters most.

1️⃣ Total Daily Protein (the foundation).

This is the non-negotiable. If you don’t hit your daily target, nothing else matters. Aim for around 1.6–2g of protein per kg of bodyweight per day. This is the single most significant driver of results.

2️⃣ Spread It Across Meals.

Once you’ve nailed your total intake, the next step is distribution. Split protein into 3–5 meals per day instead of loading it all at once.

Why? This maximises muscle protein synthesis (the process of building muscle)... basically giving your body multiple chances throughout the day to repair and grow muscle.

3️⃣ Variety of Sources.

Only once the first two are handled does this matter. Mix lean meats, fish, eggs, dairy, plant proteins, and powders. Different sources provide various amino acids and nutrients, making your diet more complete and enjoyable.

👉 Here’s the key: You can’t skip steps.

💠 If you’re not hitting your daily total, it doesn’t matter how perfectly you spread it out.

💠 If you’re not spreading it out, variety makes no difference. Each layer only works if the layer beneath it is already nailed.

💠 That’s why the pyramid works from the bottom up, never the other way around.

Quick “Cheat Code” To Hit Your Target

The simplest way to make this easy? Prioritise protein first in every meal.

Choose your protein source (chicken, fish, eggs, Greek yoghurt, whey, tofu, etc.), then build the rest of the meal around it. Do this consistently and hitting your daily target becomes automatic.

Why This Matters For You

Mastering the Protein Pyramid isn’t just about ticking a box in your tracker. It’s the difference between:

👉 Looking in the mirror in 3–6 months and actually seeing muscle where there used to be “softness.”

👉 Feeling fuller, more energised, and in control instead of constantly hungry and tired.

👉 Training harder, recovering faster, and finally getting the results your effort deserves.

This is how you stop spinning your wheels and start making your body look, feel, and perform like

You’ve always wanted.

Any questions, pop them below.

P.S. This week, try the cheat code. Pick your protein first in every meal, then add carbs, fats, and extras around it. Nail this, and you’ll be shocked at how much easier progress becomes.

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