For many of our successful clients at Vision Personal Training Leichhardt, protein has been the game-changer in their weight loss and fitness journeys. It’s not just for bodybuilders—it’s essential for anyone looking to shed fat, build lean muscle, and feel fuller for longer.
Protein supports muscle repair, boosts metabolism, and helps counteract the muscle loss that naturally comes with aging. This is why clients like Kirstina (15kgs down) and. Jess (10kgs down) prioritise protein in their diets, achieving impressive results while maintaining energy and strength.
How Much Protein Do You Need?
A good rule of thumb is 1.2–2.0 grams of protein per kilogram of body weight daily. For a 70kg person, that’s 84–140g of protein. To make this manageable, spread your intake evenly throughout the day:
- Breakfast: 25-30g
- Lunch: 25-30g
- Dinner: 25-30g
Snacks: 15-20g
Top Protein Sources Our Clients Love
Eggs & Dairy
Greek yogurt (18g per serve), eggs (6g each), cottage cheese (13g per 100g)
Lean Meats & Seafood
Chicken breast (30g per 100g), salmon (25g per 100g), tuna (22g per 100g), turkey (29g per 100g).
Plant-Based Proteins
Tofu (10g per 100g), edamame (8g per ½ cup), lentils and chickpeas (8-10g per cup cooked), quinoa (8g per cup cooked).
Protein Snacks
True Protein shakes (20g+ per serve—our clients enjoy exclusive discounts!), boiled eggs, nuts and seeds (5-8g per handful), roasted chickpeas, or protein bars (look for low-sugar options).
Everyday Staples
Rolled oats (5g per ½ cup), whole-grain bread (4-5g per slice), and nut butters (4-5g per tablespoon).
At Vision Personal Training Leichhardt, we help you combine smart protein choices with the right training to see amazing results—let’s take the guesswork out of meal prep and make it happen!
