𝐃𝐨 𝐲𝐨𝐮 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐞 𝐭𝐨 𝐞𝐚𝐭 𝐞𝐧𝐨𝐮𝐠𝐡 𝐩𝐫𝐨𝐭𝐞𝐢𝐧?
This is one of the most common things I get asked about, and many of my clients will struggle at first to hit their daily protein goals, so I wanted to share some of my favorite sources for protein.
𝘉𝘶𝘵 𝘧𝘪𝘳𝘴𝘵, 𝘭𝘦𝘵’𝘴 𝘵𝘢𝘭𝘬 𝘢𝘣𝘰𝘶𝘵 𝘩𝘰𝘸 𝘮𝘶𝘤𝘩 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘺𝘰𝘶 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘯𝘦𝘦𝘥.
This of course will vary for everyone, but most often I recommend anywhere from .8 – 1 gram per pound of your goal body weight as a good starting point.
𝘐’𝘷𝘦 𝘴𝘩𝘢𝘳𝘦𝘥 𝘣𝘦𝘧𝘰𝘳𝘦 𝘵𝘩𝘢𝘵 𝘐 𝘴𝘰𝘭𝘦𝘭𝘺 𝘵𝘳𝘢𝘤𝘬 𝘮𝘺 𝘥𝘢𝘪𝘭𝘺 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘢𝘭𝘰𝘯𝘨 𝘸𝘪𝘵𝘩 𝘮𝘺 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘵𝘰 𝘣𝘦 𝘴𝘶𝘳𝘦 𝘐’𝘮 𝘨𝘦𝘵𝘵𝘪𝘯𝘨 𝘦𝘯𝘰𝘶𝘨𝘩.
𝗪𝐡𝐲 𝐝𝐨 𝐈 𝐝𝐨 𝐭𝐡𝐢𝐬? Protein tends to make us fuller for less calories in comparison to carbohydrates & fat, so I know it will help me with staying on track.
𝐓𝐡𝐚𝐭 𝐛𝐞𝐢𝐧𝐠 𝐬𝐚𝐢𝐝, 𝐡𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐠𝐫𝐞𝐚𝐭 𝐡𝐢𝐠𝐡 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐬𝐨𝐮𝐫𝐜𝐞𝐬 𝐭𝐨 𝐢𝐧𝐜𝐨𝐫𝐩𝐨𝐫𝐚𝐭𝐞:
Eggs & Egg Whites: While you should eat the yolks as they have all of the nutrients, I also like to supplement with extra egg whites. They’re high in protein and low in taste so you can add them into so many options to bump up your protein throughout the day. Add a couple extra egg whites into your eggs, blend them into a shake, add to oatmeal, or just cook up a couple on the side of a meal.
Chicken: I love making a batch of crockpot chicken for the week. I usually cook it plain so I can season and change it up during the week so I don’t get sick of it.
Turkey: Lean ground turkey is one of my favorites – go for the 93-6% lean instead of 99%. It tastes way better.
Deli Meat: It gets a bad rep but this can be a great snack option to bump up protein. Just look for a an antibiotic & hormone free brand like Applegate farms.
Beef & Fish: These are both great options, just not my usual go to’s. These can be great to switch it up if you tend to get sick of chicken. Frozen shrimp are one of the easiest and low calorie protein sources to incorporate.
Protein Powders: There are so many different types & purposes but it definitely can be helpful to supplement with a protein powder. Whether it’s a post workout whey, casein shake at night, or meal replacement powder you can blend them into smoothies or even make mug cakes, protein pancakes or waffles, or protein muffins. I also love mixing them into Greek yogurt OR oatmeal as well (I’ll share some ideas in my stories & highlights)
Greek Yogurt & Cottage Cheese: Try to go for plain and flavor on your own.
Low Fat Cheese: This can be a super convenient snack option. A cheese stick is so easy to grab and go and usually has around 8 grams of protein per stick.
Vegan Friends: foods like beans, lentils, tempeh, & tofu are all great protein options. Be sure to consider protein combining as well, to be sure you’re getting complete protein sources.
One of my favorite suggestions is to be sure to incorporate a protein source with every meal and snack you consume. If you’re doing that daily, you’ll very likely reach your protein goal for the day.
𝘈𝘯𝘺 𝘰𝘵𝘩𝘦𝘳 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘰𝘯 𝘱𝘳𝘰𝘵𝘦𝘪𝘯? 𝘞𝘩𝘢𝘵 𝘢𝘳𝘦 𝘺𝘰𝘶𝘳 𝘧𝘢𝘷𝘰𝘳𝘪𝘵𝘦 𝘴𝘰𝘶𝘳𝘤𝘦𝘴? 𝐒𝐡𝐚𝐫𝐞 𝐢𝐧 𝐭𝐡𝐞 𝐜𝐨𝐦𝐦𝐞𝐧𝐭𝐬 ⬇️