How to Hit Your Protein Goals When Life Gets Crazy

Busy man crossing city street thinking about protein goals

Hitting your daily protein goals can feel impossible when life is chaotic. But protein is critical for energy, recovery, and feeling your best.

This article breaks down how to make protein simple, portable, and automatic—even on your busiest days.

You’re juggling meetings, meals, workouts, maybe even wiping noses and running errands. With all of that, the idea of “hitting your macros” or tracking grams of protein can feel laughably unrealistic.

But here’s the truth: if you’re skipping protein, you’re leaving energy, focus, and long-term health on the table.

Protein isn’t just for bodybuilders or athletes. It’s the most overlooked foundation of wellness—especially for people who are constantly on the move. It fuels recovery, helps regulate hunger and blood sugar, and supports the muscle mass that keeps your metabolism humming.

So how do you hit your protein goals when life gets crazy?

The answer: you make it automatic.

Protein Is the One Nutrient You Can’t Afford to Miss

Most adults need more protein than they think. While the outdated RDA is just 0.36 grams per pound of body weight, current research suggests that active people, anyone over 40, and those looking to maintain or build muscle should aim for 0.7–1.0g per pound.

For a 150-pound person, that’s between 105–150g per day.

But between desk jobs, takeout lunches, and hectic schedules, most people fall short—way short. And when you don’t eat enough protein, you’re more likely to:

• Feel hungry or tired all day

• Overeat carbs or sugar to compensate

• Struggle to recover from workouts

• Lose muscle as you age

That’s why building a protein-first lifestyle matters—especially when time isn’t on your side.

Make Protein Automatic with the Anchor Method

Here’s a simple strategy: anchor every meal and snack with protein first.

Instead of asking “What do I feel like eating?” start with:

“What’s my protein source?”

Then build around it.

For example:

• Breakfast anchor: Wild Society Protein Shake (30g)

• Lunch anchor: Chicken breast, ground bison, or eggs

• Snack anchor: Caveman Eats beef cuts or Greek yogurt

• Dinner anchor: Grilled fish, tofu, or Wild Society protein + veggies

This approach keeps your intake consistent without calorie-counting or macro-tracking. It becomes a rhythm, not a task.

Real Talk from TJ Dillashaw, UFC World Champion & CEO of Wild Society Nutrition

When I was fighting full time, I couldn’t afford to miss protein, ever. My performance, my recovery, my weight cut, it all hinged on hitting my numbers. But life’s still crazy now. I’m running a business, I’ve got a family. That doesn’t change the goal, it just changes the strategy.

That’s why I built Wild Society for real life.

Protein has to be portable, fast, and actually taste good. I keep Caveman Eats in my truck, pre-measure shake bags into Ziplocs, and always have a backup plan. That’s the mindset: if you stay ready, you don’t have to get ready.

5 Protein Hacks for Busy People

1. Start with a Shake

A scoop of Wild Society Protein Isolate mixed with almond milk gives you 30g of clean protein in under 60 seconds. Add some nut butter or a frozen banana for extra calories and taste.

2. Snack Smarter

Instead of reaching for a granola bar or chips, stock up on:

• Caveman Eats Primal Beef Cuts (15g per pack)

• Hard-boiled eggs

• High-protein Greek yogurt

• Cottage cheese with cinnamon

3. Batch Your Protein

Meal prep doesn’t have to be fancy. Grill 2–3 lbs of lean meat on Sunday and portion it into grab-and-go containers. Add rice, salad, or roasted veggies later.

4. Upgrade Convenience Foods

Look for high-protein tortillas, chickpea pasta, or canned tuna. You don’t need to cook gourmet meals to hit your numbers.

5. Set a Reminder

Use your phone or calendar to block a “Protein Check” after lunch and dinner. Did you hit 30g? If not, add a scoop of protein powder to water or grab a Caveman Eats snack.

What Does 30g of Protein Look Like?

Here’s a cheat sheet:

• 1 scoop Wild Society Protein Isolate

• 5 oz grilled chicken breast

• 6 oz Greek yogurt + 1 Tbsp chia

• 2 Caveman Eats packs

• 4 eggs

• 1 protein bar + half shake

The more you internalize this, the less guessing you’ll do.

Consistency > Perfection

Busy days are going to happen. Some meals will be takeout, others might be skipped. That’s fine. The goal isn’t to be perfect, it’s to be prepared.

When you build your day around protein, everything else gets easier. You stay fuller, snack less, recover better, and feel stronger. And once it becomes a habit? You’ll wonder how you ever lived without it.