20. How to Read Labels for Protein (and Stop Getting Misled)

If you think you're eating "high protein," you might be getting fooled. This episode breaks down how misleading labels, serving sizes, and marketing claims can derail your nutrition, while teaching you how to actually identify real protein sources, build balanced meals around them, and hit your protein goals for better muscle maintenance, fat loss, and overall health.

What You'll Learn:

Don't trust "high protein" labels, read the nutrition facts: Marketing can be misleading, so always check serving size and actual protein content before assuming a product is protein-rich.
Aim for ~20–30g of protein per meal: Anything below 20g is generally not a strong standalone protein source, especially if you're trying to support muscle, recovery, or fat loss.
Use simple ratios to assess protein quality: Compare protein to calories (or carbs/fats), if protein is low relative to calories, it's not an efficient protein source.
Build meals around protein first: Choose your protein source (e.g., chicken, eggs, Greek yogurt, ground meat) before adding carbs and fats to create more balanced, satisfying meals.
Whole foods > processed "protein" products: While bars, shakes, and packaged foods can help, prioritize whole, minimally processed sources for better nutrition and more reliable protein intake.

"In case you are not aware of this, you do not need to fear whole eggs for cholesterol reasons. They are so nutrient dense, they are one of the most important foods you can actually have for the micronutrient profile, in my opinion, and they have a positive impact on your overall fats that you are intaking. So please eat whole eggs." - Emily

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

Enjoyed the Episode?

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Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.

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