You're probably 35 grams short and don't know it

Here's the thing: most women eating pretty well are still 30–40 grams short of their protein target every single day. Not because they're doing something wrong. Because nobody ever showed them the actual math.

Let's do it now. You're 140 pounds. Target is 1 gram per pound — so 140 grams. Here's what a typical "I eat pretty healthy" day looks like:

• Greek yogurt at breakfast: Chobani whole milk, 6oz — 15g. Good start. You feel good about this.
• Big salad for lunch: lettuce, cucumber, feta, grilled chicken strips from the sad pre-portioned bag — about 22g if you're generous.
• Chicken breast for dinner: a real one, 5oz cooked — 38g. You absolutely deserve credit here.

That's 75 grams. You're at 53% of your target and the day is done. The gap is real, it's not your fault, and it's also completely fixable.

Add a second protein source at lunch — a scoop of cottage cheese, two hard-boiled eggs, a Greek yogurt on the side. You close 20 grams without blinking. The last 15 come from swapping your afternoon snack from almonds (good fat, almost no protein) to something like skyr or a protein shake. That's it. No overhaul. Just math.