In a recent YouTube video, seven-time CrossFit Games champion Jason Grubb explained how he lands 200 grams of protein daily.
His method is almost embarrassingly simple.
Two foods do most of the heavy lifting, and neither requires a food scale.
Some would say he eats like a 12-year-old, and he’s fine with that.
Here’s what’s in his fridge, plus the one flavor trick that makes it all sustainable.
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The Two-Food System Behind a 200-Gram Day
Grubb, founder of Bolder Athlete, doesn’t pretend his menu is exciting.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
I eat 200 grams of protein a day, and honestly, it’s pretty boring.
His strategy: eat nearly identical meals daily. No macro counting, no weighing portions.
Food No. 1: 0% Fage Greek Yogurt
Grubb’s first staple is a 32-ounce tub of plain, nonfat Fage. Each tub holds five servings at 18 grams apiece.
He rounds that to about 100 grams, though label math lands closer to 90. Still a serious contribution from a single container.
His schedule for finishing a tub is straightforward:
- Breakfast: roughly one third of the tub
- Lunch: another third
- Before bed: the final third, as an evening snack
That last serving replaced a longtime habit.
I used to eat a bowl of ice cream every night, even as a CrossFit Games champion, I did that.
Travel doesn’t break the system either. Before a three-day trip to Dallas, he asked a friend to stop at Sprouts so he could stock up.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
I was going to be there for 3 days. I bought 3 of these.
The Surprising Trick That Makes Plain Yogurt Edible
Plain Greek yogurt is tangy. Grubb admits he isn’t a fan straight from the tub.
I hate how yogurt tastes by itself.
His fix? Powdered drink-mix packets in orange, strawberry, or grape. Each has just 5 calories, and he uses three daily.
This is not natural. Every once in a while, I have some things that are not natural, not a Whole Food. This is a highly processed ingredient.
He also thins the yogurt with a splash of water for an old-school texture. Orange sherbet vibes, with a protein payload.
Other flavor options he considered:
- Maple syrup: mixes in smoothly but adds carbohydrates he doesn’t always want
- Honey: works, but turns clumpy
- Blueberries: didn’t improve things for him
Food No. 2: A Pound of Grass-Fed Ground Beef
Half of his daily total comes from beef. He buys it from Walmart, Publix, and assorted farms that prioritize sustainable practices and animal care.
Grubb targets 90% lean when possible, though his 93/7 pack works fine. A one-pound package holds four servings at 23 grams each.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
A pound of beef gets me another 100 grams. Again, like we’re close enough. We’re rounding up here.
Strict arithmetic puts a pound closer to 92 grams. Rice and other incidental sources fill remaining gaps, so his estimate holds up in practice.
Cost is real: roughly $10 per pound in 2026, with Grubb expecting prices to climb. Dinner is usually his beloved “meat salad.”
It is my favorite dinner. Literally, I could eat it every night when I’m competing or when I’m traveling, when I’m cooking for myself.
His family, however, eats differently, and Grubb is happy with that.
When Dinner Goes Off Script
His wife sometimes cooks something else entirely. Grubb admits he’s slightly disappointed, yet he welcomes the variety.
When those meals come up short on protein, a scoop of whey steps in. His pick is Heart and Soil’s chocolate sea salt flavor.
A protein supplement is for supplementing what I don’t get enough.
Whey is a backup, not a foundation. On full yogurt-and-beef days, he skips it entirely.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
On the road, he doesn’t pack powder. Instead, he buys extra yogurt.
Why Turning 50 Raised the Stakes
Grubb recently turned 50, and he treats his protein target as non-negotiable.
Over 50, which I am, just turned 50. Your body doesn’t process protein as well and as efficiently as when you are younger, so you cannot miss these numbers.
His point reflects a widely discussed idea: older adults generally need more protein to support muscle. Exact needs vary by body size, training load, and health status, so 200 grams is Grubb’s personal target, not a universal prescription.
Weekly Averages Beat Daily Perfection
Missing the mark by a little doesn’t rattle him. Consistency matters more than any single day.
If I am a little short one day, I’m a little over on the next day, that is great, that’s kind of my goal. That’s how I live.
About every three months, he logs one full day of eating to confirm protein, carbohydrate, and fat targets. Otherwise, he stays loose.
Here’s the math: 200 grams of protein equals about 800 calories. His full intake sits near 3,000, leaving roughly 2,200 to backfill.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
I just need to backfill 2,200 calories with carbohydrates and fats, that’s not hard to do.
White rice is his main carbohydrate source, and that’s the one item he measures fairly precisely.
How to Borrow His Playbook
- Anchor your day with two high-protein staples you genuinely enjoy.
- Split big servings across breakfast, lunch, and a pre-bed snack.
- Flavor smartly so bland foods stay appealing.
- Keep whey as a backup for off-script meals.
- Aim for weekly consistency rather than flawless days.
- Audit occasionally to confirm your estimates are close.
Boring? Maybe. Effective? For a 50-year-old champion, evidently so.
