Hi there,
Our newsletter shares practical insights and solutions for healthy, sustainable weight loss.
This issue focuses on a key challenge: getting enough protein throughout the day. Protein helps keep you full within a calorie target and is essential for preserving lean mass — especially for people on GLP-1s.
Only 20% of Fitmate Coach members are hitting protein goals when they start. And it’s no surprise — knowing the “why” is one thing. Actually hitting your target is another when life gets in the way.
In working with Fitmate members, we’ve seen real progress when people find strategies that fit their unique barriers — whether it's lack of time, motivation, knowledge, or all three.
We’ve compiled the most common obstacles and proven solutions, plus some go-to, high-protein recipes from members and their coaches.
👉 [Access the guide here]
Try them yourself — or feel free to share with your patients or employees.
Thanks for reading,
The Fitmate Coach Team
📌 Protein Targets Made Simple
Breakfast: Women 25–40g | Men 30–50g
Lunch/Dinner: Women 30–50g | Men 40–60g
Snacks: Women 10–15g | Men 15–20g
Daily Protein Target: Women: 95 - 155g | Men 115-180g
👉 Quick rule of thumb: a palm-sized portion of protein at meals, half a palm at snacks.
*Individual needs may vary depending on body composition.
🍳 Breakfast Challenges & Solutions
Meals don’t keep you full
🗣️ Client: “I had yogurt and nuts… tasty, but I was hungry again an hour later after my workout.”
✅ Fitmate client solution: Pair lighter bases (yogurt/fruit) with a shake or eggs to hit 25–30g protein—enough to sustain fullness after activity.Busy mornings, rushed choices
🗣️ Client: “I had to run out the door, but taking yogurt with cereal felt positive and guilt-free.”
✅ Fitmate client solution: Prepped or portable staples (overnight oats, boiled eggs, yogurt cups) help clients stay consistent, even on hectic days.
🥗 Lunch & Dinner Challenges & Solutions
Cravings for comfort foods
🗣️ Client: “I normally go for grilled cheese and fries… this time I made turkey chili with veggies and light cheese.”
✅ Fitmate client solution: Re-create comfort foods with lean swaps (Greek yogurt for sour cream, chickpea pasta for regular pasta).Portion creep at night
🗣️ Client: “I didn’t weigh my chicken and ended up way too full.”
✅ Fitmate client solution: Pre-portion proteins (4–6oz) and plate veggies first to avoid accidental overeating.
🥨 Snack Challenges & Solutions
Sweet cravings
🗣️ Client: “The Ninja Creami is life—I made protein ice cream with 31g protein under 300 calories.”
✅ Fitmate client solution: Transform desserts into protein snacks (protein ice cream, yogurt parfaits, mug cakes).Mindless grazing
🗣️ Client: “I ate half my protein bar… then the other half later.”
✅ Fitmate client solution: Pre-portion snacks (bars, nuts, yogurt) to avoid them turning into mini-meals.Temptation while traveling or waiting
🗣️ Client: “At the dealership, I skipped cupcakes and grabbed a protein bar instead.”
✅ Fitmate client solution: Keep portable protein on hand (bars, jerky, shakes) to sidestep impulse buys.
📚 Free Resource
Click here for the full list of challenges & solutions, plus yummy recipes, developed by Fitmate coach members and their weight loss coaches to hit their protein targets.
