How to Actually Hit Your Protein Goals: A Simple Guide
Your high-protein cheat sheet—with RollPlay on your side.
Everyone’s talking about protein. The updated dietary guidelines emphasize it. Fitness influencers track it religiously. Even casual diners are scanning menus for protein counts. But actually hitting your daily protein goal? That’s where most people struggle.
Whether you’re building muscle, managing your weight, or simply trying to eat healthier—protein is essential. The good news? You don’t have to meal prep for hours or eat boring chicken breast every day. We built our menu for this.
How Much Protein Do You Actually Need?
The basic recommendation is 0.8 grams of protein per kilogram of body weight. But if you’re active, that number goes up.
Most sports nutritionists recommend 0.7–1 gram of protein per pound of body weight for active individuals. That means:
- If you weigh 130 lbs → aim for 91–130g per day
- If you weigh 150 lbs → aim for 105–150g per day
- If you weigh 180 lbs → aim for 126–180g per day
A helpful way to think about it: aim for 20–30 grams of protein per meal. That’s the range that supports muscle building and keeps you full longer.
Here’s how RollPlay fits into your protein goals.
The Roll Play High-Protein Cheat Sheet
PHO | PROTEIN |
Power Pho (dual protein + egg) | 65g+ |
Spicy Oxtail Pho | ~50g |
All-In Combo Beef Pho (all beef cuts) | ~50g |
Oxtail Pho | ~45g |
Signature Pho (single protein) | ~30g |
RICE BOWLS | PROTEIN |
100G Bowl (3 proteins + rice + 2 eggs) | 100g+ |
Power Rice Bowl (dual protein + egg) | 75g+ |
Lifestyle Rice Bowl (single protein) | ~35g |
1 POUND PROTEIN | PROTEIN |
Lemongrass Chicken | 116g |
Wagyu Beef | 112g |
Oxtail | 112g |
Shrimp | 108g |
Salmon | 106g |
Brisket | 100g |
Pork Belly | 100g |
PLANT-BASED | PROTEIN |
Power Pho with Organic Tofu (double tofu + egg) | ~35g |
Power Rice Bowl with Organic Tofu | ~35g |
Organic Tofu (single serving, 4.5 oz) | 14g |
Simple Tips to Hit Your Protein Goals
1. Go Power. Our Power Pho and Power Rice Bowl are designed to get you 65–75g in one meal. That’s half your daily goal, done.
2. Add an egg. Every sunny egg adds 6g of protein. Easy upgrade.
3. Double up. Choose dual proteins in any bowl to stack your intake without extra bulk.
4. Go all in. The 100G Bowl and 1 Pound Protein options are built for serious protein goals. One meal. 100g+. Done.
5. Don’t skip the broth. Our 48-hour pho broth is rich in collagen—great for gut health, skin, and recovery.
Why Our Protein Is Different
It’s not just about hitting the number—it’s about the quality.
Protein from grass-fed beef, pasture-raised pork, and humanely raised chicken delivers more nutrients, better amino acid profiles, and fewer inflammatory compounds than conventionally raised options.
At RollPlay, we source all our proteins through The Organic Butcher of McLean—named #1 Best Butcher in America by USA Today. That means:
- Grass-Fed Piedmontese Beef — A rare Italian breed, lean yet incredibly tender. More omega-3s, more nutrients, cleaner taste.
- American Wagyu Beef — Rich marbling, melt-in-your-mouth texture.
- Grass-Fed Oxtail — The star of our 48-hour pho broth. Hand-pulled, slow-simmered, packed with collagen.
- Pasture-Raised Berkshire Pork — Often called “the Wagyu of pork.” Heritage breed, deeper flavor, better fat quality.
- Certified Humane, Halal, Antibiotic-Free Chicken — Raised with space to move, no cages, no antibiotics, vegetarian-fed.
- Organic Tofu — USDA Organic for our plant-based guests. No GMOs, no compromise.
No fillers. No antibiotics. No seed oils. Just premium protein that actually fuels you.
The Bottom Line
Protein doesn’t have to be complicated. Know your target, prioritize high-quality sources, and build meals around protein first.
Save this guide for your next meal—or skip the cooking and let us handle it. We made it easy so you don’t have to think twice.
Viet food that loves you back.
