The Art of Being Well How Much Protein Do You Really Need, Fiber vs. Protein & The Breakfast Foods That Will Change Everything | Rachael DeVaux
Apr 30, 2026
Rachael DeVaux, a registered dietitian, trainer, and author focused on protein-first nutrition. She champions protein as the underestimated macro. Topics include how much protein to aim for, why protein-forward breakfasts matter, protein vs. processed high-protein foods, complete vs. incomplete proteins, practical meal examples to reach ~120g, and kid-friendly high-protein strategies.
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Fix Two Things First Protein And Less Sugar
- Combine two simple focuses: increase protein and reduce added sugar as foundational dietary changes.
- Rachael calls these her two pivotal points for people starting to eat healthier and reduce ultra-processed foods.
Combine Plant Foods To Create Complete Proteins
- If you follow a plant-based diet, combine plant proteins across meals to ensure all nine essential amino acids.
- Rachael recommends planning and pairing (legumes, grains, nuts, seeds) or consulting plant-focused RDs for complete-protein strategies.
Eggs Are Tiny Protein Powerhouses
- Eggs are a compact, complete protein delivering all nine essential amino acids plus choline and B vitamins.
- Rachael and Will both emphasize eggs as a convenient everyday protein; one egg provides ~6 grams of protein.
