Protein Power-Ups: How I Eat 195g Protein Daily Without Protein Powder - Jacked Nerds Issue #005

👋 Welcome Back, Jacked Nerds!

Happy Star Wars Day to all my Star Wars nerds! May the 4th be with you!

A huge welcome to the 25 new jacked nerds who joined us last week, I’m thrilled to have you here! 💪 

Hope you all had a great week. Did anyone try out the meal prep tips I shared in the last issue? Hopefully, you were able to use the guide to level up your prep game this week!

On theme with today’s topic, I read that Khloé Kardashian is launching a line of protein popcorns - cleverly branded “Khloud”. I haven’t been able to find details on the ingredient list or nutrition panel yet, so I’ll hold off on any reviews until I get my hands on a bag. But it definitely feels like the trend of proteinizing everything is here to stay.

Read on for my take on which “protein” foods are actually worth eating, and which are just marketing fluff.

In today's issue, you'll find:

• 🍳 My Protein Staples

• 🥘 What My Day of 195g Protein Looks Like

• 🤓 My Favourite Nerdy Thing of the Week

• 🍖 My Favourite Viral Recipe of the Week

• 📣 Share with a Friend!

• 🧠 Final Thought

🍳 My Protein Staples

You can't get stronger, leaner, or more heroic without enough protein (unless you are Popeye, who apparently functions only on spinach). It's the raw material your body needs to rebuild muscle, recover faster, and level up after tough workouts.

But not all protein sources are created equal. Some are overpriced, overhyped, or just impractical for real life. Today, I'm sharing the tried-and-true staples that form the backbone of my own nutrition - foods that have earned a permanent spot in my fridge and pantry.

Before we dive in, here’s how I think about this: most people jump to the “fun” protein products too soon. They chase novelty - protein cereals, pancakes, or high-priced bars - without locking in the foundation.

But systems thinkers know that you build infrastructure before optimization. These protein staples are that infrastructure. They’re reliable, affordable, and repeatable. Once your foundation is rock solid, you can layer in variety.

🔑 What Makes a Good Protein Staple?

Before we get to the specific foods, I’d like to talk about the key attributes that make for a good protein staple.

First, versatility. A good protein should fit into multiple meals without getting boring. If I can use it in multiple recipes without getting repetitive or boring, it's a win.

Second, affordability. I eat a lot of protein, so if a food is too expensive to buy regularly, it’s just not sustainable on the wallet, especially in this economy.

Finally, taste. This might seem obvious, but you'd be surprised how many people force themselves to eat "clean" foods they hate. If I'm going to make protein a daily habit, it has to taste good.

Now onto my top protein staples!

🥛 Plain Non-Fat Greek Yogurt

Greek yogurt is the Swiss Army knife of my protein arsenal. It’s ridiculously high in protein for the calories, and its neutral flavour profile makes it a blank canvas for both sweet and savoury dishes. I'll mix it into smoothies, use it as a marinade for chicken, whip up a quick dip, or simply top it with berries and a sprinkle of cinnamon for an easy snack.

When choosing Greek yogurt, I always go for plain varieties. The flavoured versions are usually loaded with added sugars that you don’t need. Non-fat gives you a higher protein-to-calorie ratio, which is useful if you're cutting or closely tracking macros. That said, a 2% or 3% version can be worth it for the extra creaminess, especially if you’re in a maintenance or bulking phase.

Brands I recommend: Any Liberté Greek variety is fantastic, or Kirkland Organic 0% Greek Yogurt.

Alternatives: Cottage cheese and Icelandic Skyr are also excellent high-protein dairy options if Greek yogurt isn't your thing.

🍗 Chicken

If Greek yogurt is the Swiss Army knife, chicken is the battle-hardened sword. My family jokes that I alone account for half of Canada's chicken consumption - and honestly, they're not far off.

Chicken breast, in particular, offers an incredible protein-to-fat ratio. It’s affordable, easy to cook in bulk, and endlessly customizable. Whether grilled, baked, or stir-fried, it adapts to whatever seasoning or sauce I’m craving. Importantly, it also boasts one of the highest Protein Efficiency Ratios (PER) among common foods, making it a foundational pillar for anyone serious about muscle growth.

Also, let’s be real - in this economy, chicken is one of the more affordable lean animal protein sources 🥲.

🐟️ Fish & Shrimp

Fish and shrimp offer excellent protein-to-calorie ratios and are packed with nutrients like omega-3 fatty acids, which support heart and brain health.

Salmon is a family favourite in our house - it's rich, flavourful, and a little higher in fat (but the good kind). Shrimp, on the other hand, is nearly pure protein and extremely low in calories, making it an easy addition to salads, pastas, and stir-fries.

If you haven't built seafood into your regular rotation, you're missing out on one of the leanest, most nutrient-dense protein sources available.

🫘 Edamame

The sleeper pick of the protein world.

Edamame packs an impressive 11 grams of protein per 100g. Unlike other plant-based options like black beans or lentils, edamame isn't weighed down by tons of carbs or calories, making it an efficient, clean source of plant protein.

It's easy to prepare: just steam or microwave, sprinkle with a bit of salt, and you’ve got a tasty, portable snack. You can also toss them into salads, rice bowls, or stir-fries for an effortless protein boost.

If you're looking for a high-protein, low-fuss plant option to complement your animal protein intake, edamame is a powerhouse. You can usually find them in the frozen aisle at your local grocery stores.

💪 Whey Protein

If you're serious about hitting your daily protein goals, whey protein is almost non-negotiable. It's the most affordable and convenient source of high-quality protein you can buy, especially when factoring in cost per serving.

I stick with Optimum Nutrition’s Gold Standard Whey - a reliable brand with a clean ingredient list and minimal fillers. At full price, it costs about $1.58 CAD per serving, but sales can drop it well below that. One scoop in water or milk gives you a fast, easy 24-25g of protein, no cooking or prep required.

🥚 Eggs & Egg Whites

Eggs are the undisputed kings of natural protein sources, holding the highest Protein Efficiency Ratio (PER) among whole foods. They’re also delicious, versatile, and quick to cook - three qualities I prioritize.

My breakfast rotation usually includes a combo of whole eggs and liquid egg whites. The whites let me jack up the protein content without sending calories or fat sky-high. One of my go-to meals: a ham and cheese omelette wrap that takes less than 10 minutes to make.

Recipe for my ham and cheese omelette:

• 1 large egg

• 200g egg whites

• 2 slices of lean ham

• 20g shredded double cheddar

• Salt, pepper & other spices of your choice to taste

I usually pair it with some type of carb - a slice of toast, roasted mini potatoes, or air-fried sweet potatoes - plus some veggies for the micronutrients.

🍖 Lean Deli Meats

When speed is of the essence, lean deli meats are a clutch move. High-quality smoked turkey, chicken breast, or roast beef can deliver 10-12g of protein in just a couple of slices.

I often toss them into omelettes, wraps, or even eat them straight up as a snack. Look for minimally processed varieties with lower sodium if possible, and avoid anything labeled "honey glazed" or "maple" unless you’re willing to absorb the extra sugars.

🥩 Other Contenders (But Not Staples)

Some proteins make guest appearances in my rotation, even if they’re not everyday essentials:

• Jerky: Super convenient, shelf-stable, and high in protein. But they are expensive and often high in sodium and sugar. A solid emergency snack to close gaps when needed, but not something I rely on daily.

• Red Meats (Beef, Lamb, Pork): VERY delicious but many cuts are often higher in fat than protein gram-for-gram. Harder to fit into daily macros if your goal is to optimize for lean mass, especially when you are on a cut. Not to mention beef and lamb are expensive 💰 these days.

• Nuts & Cheese: Great snacks in moderation, but they’re more fat-dense than protein-dense. Not my usual go-to choice.

• Protein Bars: Useful for emergencies or travel. But let’s be honest - a lot of them are just glorified candy bars with protein sprinkled in. Not a daily driver.

🙅 What to Avoid

Just because a label says "protein" doesn't mean it deserves a spot in your diet.

• Sausages & Hot Dogs: These are usually heavily processed, low-quality meat. They are high in fat, low on real nutritional value. Fine as an occasional fun food, but they don’t make the cut for me.

• Packaged "Protein" Products: Protein cereals, protein pancake mixes, protein sodas - fun to try once, but they're usually just marketing gimmicks hiding inside ultra-processed foods.

So back to Khloé Kardashian’s protein popcorns at the top of this newsletter - my educated guess tells me it’s gimmick. It’ll be fun to try once or twice, but not a staple in my books. When I get my hands on a bag, I’ll try it and review it so you don’t have to.

🥘 What My Day of 195g Protein Looks Like

I eat three meals and a couple of snacks to hit my daily target of 195g of protein.

In general, I aim for around 150g of protein from my main meals - roughly 40 to 60g in each - and I make up the remaining 45g with snacks throughout the day.

Here’s what a typical day-of-eating looks like (photo evidence below):

🫵 Your Action Step of the Week:

Take a systems-thinking approach to your kitchen: identify 3 high-protein foods you eat consistently and ask yourself — Are these reliable? Affordable? Repeatable?

If not, swap one out this week for a new staple from this list. Your system only works if the parts work together.

🤓 My Favourite Nerdy Thing of the Week

This one’s for all you Apple and 3D-printing nerds. I’ve been following SYJ for a while - he’s one of the most talented designers out there, and his video editing is next level. Check out his latest video where he makes the M4 Mac Mini portable 🤯 .

🍖 My Favourite Viral Recipe of the Week

This is not a viral recipe (yet), but my current favourite way of eating Greek yogurt is this simple high protein dip:

• 200g plain non-fat Greek yogurt

• 10g of honey

• 10g hazelnut spread (you can also use nut butter)

• A dash (or a lot) of cinnamon

Mix all ingredients together and use as a dip for fresh apple slices. It's the perfect combination of protein, sweetness, and crunch - great for a quick snack or dessert.

Macros: ~280cal | 20P | 3F | 42C. About the same as a protein bar, but way healthier.

📣 Share with a Friend!

I hope you’re getting real value from this newsletter!

If you are, it would mean a lot if you shared it with a friend, family member, or anyone you think could benefit from the frameworks and tips I share here.

Thanks so much for being part of this — I appreciate you! 🙏

My mission: 10,000 like-minded legends in the Jacked Nerds crew by end of year.
Help me get there 💪

🧠 Final Thought

Building muscle, recovering faster, and staying strong over the long haul requires more than random food choices. It demands a solid protein foundation made up of foods you actually like, can afford, and can build consistent habits around.

No gimmicks.

No shortcuts.

Just smart, sustainable nutrition.

Catch y’all in the next one! ✌️ 
Dave Chen
(aka your Jacked Nerd guide)