The Practical Protein Challenge is a 28-day nutrition challenge designed to help you improve your protein intake, build sustainable eating habits, improve your body composition, and build great lifestyle behaviors. Each week, you’ll focus on a new habit that makes hitting your protein goal practical and achievable.
The four key habits of this challenge:
- Eat a protein-dense breakfast.
- Eat a protein-dense lunch.
- Eat a protein-dense dinner.
- Avoid alcohol and processed carbohydrates.
By the end of 28 days, you’ll have a simple, repeatable system for eating enough protein without stress or confusion.
How Will It Help You?
Most people struggle to eat enough protein, which can negatively impact muscle mass, mental acuity, recovery, satiety, and body composition. This challenge will help you:
- Establish strong eating habits that support strength, recovery, and longevity
- Make protein intake practical and easy to maintain
- Improve body composition and energy levels
- Reduce hunger and cravings by prioritizing nutrient-dense foods
If you’ve ever felt overwhelmed by nutrition advice or struggled to get enough protein, this challenge will give you a clear, step-by-step plan to follow.
When Does It Start and End?
- Start Date: Monday, February 24
- End Date: Sunday, March 23
- Duration: 28 days
How to Sign Up for the Challenge
- OTA Members: FREE
- Non-Members: $50
We charge for this challenge so you can receive coaching and guidance, but also because investing in yourself increases the likelihood that you will take it seriously and follow through.
OTA Members: Click Here to Sign Up
Why We Chose These Habits
These habits were chosen because they create real, lasting change without unnecessary restriction or complexity. Here’s why they work:
- Protein improves satiety and energy levels.
Starting the day with a protein-dense meal keeps you fuller for longer, stabilizes blood sugar, and prevents mid-morning cravings. By spreading protein intake across the day, you support steady energy levels and avoid the afternoon crash. - Most people under-eat protein, which impacts muscle retention.
Many people don’t get enough protein to maintain muscle mass, especially as they age. Prioritizing protein in each meal ensures your body has the raw materials needed for recovery, strength, and longevity. - Gradual changes are more sustainable than drastic overhauls.
Instead of making overwhelming dietary changes all at once, this challenge introduces small, manageable shifts each week. This allows you to build consistency and confidence without feeling restricted. - Eliminating alcohol and processed carbs highlights what truly fuels your body.
These are two of the biggest disruptors to progress, often leading to excess calorie intake, poor recovery, and low energy. Cutting them for a short period helps reset cravings, improve digestion, and reinforce the benefits of prioritizing whole, nutrient-dense foods.
By following this step-by-step approach, you’ll build momentum, see measurable progress, and develop eating habits that last beyond the challenge.
How to Track Your Progress
This challenge is based on consistency, not perfection. You’ll track:
- Daily protein intake – Did you eat your protein-dense meals?
- Compliance percentage – 90% or higher earns an OTA t-shirt.
- Before-and-after body composition measurements (optional but recommended)
We’ll provide a tracking sheet so you can stay accountable.
How We Determine a Winner
This is a personal progress challenge, but we do have an incentive:
- 90% compliance or higher earns you an OTA T-shirt
Where to Get Support During the Challenge
- Practical Protein Guide – A comprehensive “how-to” resource to guide your journey
- Kickoff Call – Get guidance on setting your protein target and strategy
- Weekly Coaching Calls via Zoom – Stay accountable and troubleshoot challenges
- Private Facebook Group – Share wins, get meal ideas, and ask questions