One of the hardest things I tackle with my clients is getting high enough protein each day! Most people tell me, “Oh, I get enough protein, I have a Greek yogurt at breakfast.” If you are getting 40g of protein a day, you are barely getting enough for keeping you alive, not for optimal health and daily life. If you do ANY physical activity at all, forget it! No wonder it’s so hard to lose fat if you are eating mostly carbs that only makes you hungry in a few hours. As a woman, this will catch up with you over time. Women actually need MORE protein as they get older so let’s load them up!
Whether you are trying to build muscle or lose fat, getting a minimal of 1g of protein per pound of body weight will be one of the key solution to your goals. In order to build muscle, you need a high amount of protein - as you probably know. But if you want to lose fat, you need protein to keep you FULLER LONGER and increase that metabolism. Protein takes more energy to digest, so it can also increase your metabolic rate. Not to mention if you build muscle, you speed up your metabolism as well.
Here are 5 different ways to mix and match proteins options for everyone! Remember you can use these proteins to add to salads, even smoothies, and paired with yummy seasonings or veggies!
1.
Meal 1: 1 protein shake - 20g
Meal 2: 4 eggs - 24g
Meal 3: 1 can of tuna - 30g
Meal 4: 4 oz salmon, 1 cup brown rice - 28g
Total = 102g
2.
Meal 1: 5 oz Greek yogurt, 2 eggs - 28g
Meal 2: 3 oz ground turkey - 20g
Meal 3: 8 oz ribeye steak - 57g
Total = 105g
3.
Meal 1: 4 oz smoked salmon - 24g
Meal 2: 5.4 oz chicken thighs - 40g
Meal 3: 1 cup brown rice, 6 oz cooked shrimp - 43g
Total = 107g
4.
Meal 1: 1 thick-cut bacon, 3 eggs - 23g
Meal 2: 15 chicken nuggets - 45g (or spread this over 2 meals)
Meal 3: 8 oz Chilean sea bass - 42g
Total = 110g
5.
Meal 1: 4 eggs, 3 egg whites - 40g
Meal 2: 2 chicken sausage links - 26g
Meal 3: 4 oz chickpea pasta, 2 oz of 90% ground beef - 41g
Total = 107g
I’ve helped so many clients with their fat loss journey through nutrition coaching. If you need help with your nutrition, email me at happyhelen@gmail.com!