I hit my protein target without tracking food using my simple ‘4/5’ rule. It’s helped me maintain my 35-pound weight loss for 6 years and build muscle.

Meals such as chili con carne help Rachel Hosie consume enough protein without tracking.

As an active person, I know that eating a high-protein diet helps me feel and perform my best.

I started eating a high-protein diet six years ago, which helped me lose 35 pounds and keep it off, partly because it helps you feel full for longer. Initially, tracking my protein and calorie intake helped me understand how much food my body needed and when I was overeating.

But I knew counting calories or macros forever wasn’t sustainable, so I developed a simple formula that’s helped me stay in shape by ensuring I eat enough protein.

Most days, I eat three main meals and two snacks: breakfast, lunch, an afternoon snack, dinner, and dessert. Of those five meals, I make sure four provide a good amount of protein, and I don’t worry about the fifth.

The dietitian Nichola Ludlam-Raine told B-17 my approach is both practical and balanced. “It aligns well with the idea of mindful eating without the need for strict tracking or counting,” she said.

Interest in protein has exploded in recent years as people have learned that it can help with losing weight and building muscle while avoiding fad diets. According to Precedence Research, the global protein market was worth $10.37 billion in 2022 and is forecast to rise to $23.34 billion by 2032.

4 protein-rich meals out of 5 a day

Protein is important for everyone’s health but is particularly beneficial for active people.

My “rule” is flexible in practice.

For example, if I’ve had a simple vegetable pasta dish for dinner, I might have a high-protein yogurt rather than some chocolate for dessert. If I know I’m going to have a dessert that’s tasty but lacking in protein, I aim to have a high-protein afternoon snack.

“Ensuring that at least four out of your five meals include protein is a simple but effective strategy,” Ludlam-Raine said.

It’s not a hard and fast rule, and I certainly don’t stress when fewer meals are high-protein, but generally, it works for me. Some days my protein intake will be higher, some days lower, but it evens out.

As someone who’s always been interested in nutrition and has tracked my protein intake in the past, I know what foods are good sources of protein. I try to eat meals and snacks containing at least 20 to 30 grams of protein: if I consume four of those most days, I’ll consume a decent amount overall.

An elite nutrition coach, Mike Molloy, previously told B-17 that he recommends consuming 0.75 grams of protein per pound of total body mass, or 1.6 grams per kilogram, for optimal health and performance. That means I’m aiming for about 110 grams of protein a day: three 30-gram main meals plus one 20-gram snack hit that perfectly.

Flexibility means sustainability

Ludlam-Raine said eating protein throughout the day helps with satiety, muscle maintenance, and overall health.

The “4/5” rule, she said, “allows flexibility and enjoyment, which is essential for maintaining a sustainable and healthy relationship with food.”

It’s important to be adaptable and not to stress about protein intake fluctuating, Ludlam-Raine said.

“Overall, it’s a sensible, relaxed approach that prioritizes protein without making it an overwhelming focus,” she said, “which is something I often recommend to my clients.”