๐๐จ ๐ฒ๐จ๐ฎ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ ๐ญ๐จ ๐๐๐ญ ๐๐ง๐จ๐ฎ๐ ๐ก ๐ฉ๐ซ๐จ๐ญ๐๐ข๐ง? โฃโฃโฃโฃ
โฃโฃโฃโฃ
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. โฃโฃโฃโฃ
โฃโฃโฃโฃ
๐๐ถ๐ต ๐ง๐ช๐ณ๐ด๐ต, ๐ญ๐ฆ๐ตโ๐ด ๐ต๐ข๐ญ๐ฌ ๐ข๐ฃ๐ฐ๐ถ๐ต ๐ฉ๐ฐ๐ธ ๐ฎ๐ถ๐ค๐ฉ ๐ฑ๐ณ๐ฐ๐ต๐ฆ๐ช๐ฏ ๐บ๐ฐ๐ถ ๐ข๐ค๐ต๐ถ๐ข๐ญ๐ญ๐บ ๐ฏ๐ฆ๐ฆ๐ฅ. โฃโฃโฃโฃ
โฃโฃโฃโฃ
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. โฃโฃโฃโฃ
โฃโฃโฃโฃ
๐โ๐ท๐ฆ ๐ด๐ฉ๐ข๐ณ๐ฆ๐ฅ ๐ฃ๐ฆ๐ง๐ฐ๐ณ๐ฆ ๐ต๐ฉ๐ข๐ต ๐ ๐ด๐ฐ๐ญ๐ฆ๐ญ๐บ ๐ต๐ณ๐ข๐ค๐ฌ ๐ฎ๐บ ๐ฅ๐ข๐ช๐ญ๐บ ๐ค๐ข๐ญ๐ฐ๐ณ๐ช๐ฆ๐ด ๐ข๐ญ๐ฐ๐ฏ๐จ ๐ธ๐ช๐ต๐ฉ ๐ฎ๐บ ๐ฑ๐ณ๐ฐ๐ต๐ฆ๐ช๐ฏ ๐ต๐ฐ ๐ฃ๐ฆ ๐ด๐ถ๐ณ๐ฆ ๐โ๐ฎ ๐จ๐ฆ๐ต๐ต๐ช๐ฏ๐จ ๐ฆ๐ฏ๐ฐ๐ถ๐จ๐ฉ.โฃโฃโฃโฃ
โฃโฃโฃโฃ
๐ช๐ก๐ฒ ๐๐จ ๐ ๐๐จ ๐ญ๐ก๐ข๐ฌ? 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. โฃโฃโฃโฃ
โฃโฃโฃโฃ
๐๐ก๐๐ญ ๐๐๐ข๐ง๐ ๐ฌ๐๐ข๐, ๐ก๐๐ซ๐ ๐๐ซ๐ ๐ฌ๐จ๐ฆ๐ ๐ ๐ซ๐๐๐ญ ๐ก๐ข๐ ๐ก ๐ฉ๐ซ๐จ๐ญ๐๐ข๐ง ๐ฌ๐จ๐ฎ๐ซ๐๐๐ฌ ๐ญ๐จ ๐ข๐ง๐๐จ๐ซ๐ฉ๐จ๐ซ๐๐ญ๐: โฃโฃโฃ
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. Theyโre 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 donโt 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:ย 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:ย There are so many different types & purposes but it definitely can be helpful to supplement with a protein powder. Whether itโs 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.ย I also love mixing them into Greek yogurt OR oatmeal as well (Iโll 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 youโre getting complete protein sources.
โฃ
One of my favorite suggestions is to be sure to incorporate a protein source with every meal and snack you consume. If youโre doing that daily, youโll very likely reach your protein goal for the day. โฃโฃโฃโฃ
โฃโฃโฃโฃ
๐๐ฏ๐บ ๐ฐ๐ต๐ฉ๐ฆ๐ณ ๐ฒ๐ถ๐ฆ๐ด๐ต๐ช๐ฐ๐ฏ๐ด ๐ฐ๐ฏ ๐ฑ๐ณ๐ฐ๐ต๐ฆ๐ช๐ฏ? ๐๐ฉ๐ข๐ต ๐ข๐ณ๐ฆ ๐บ๐ฐ๐ถ๐ณ ๐ง๐ข๐ท๐ฐ๐ณ๐ช๐ต๐ฆ ๐ด๐ฐ๐ถ๐ณ๐ค๐ฆ๐ด? ๐๐ก๐๐ซ๐ ๐ข๐ง ๐ญ๐ก๐ ๐๐จ๐ฆ๐ฆ๐๐ง๐ญ๐ฌ โฌ๏ธย

