When I do a lifestyle and nutrition assessment for people -more times than not- the macro they’re under eating the most is protein.
And it’s really no surprise when we live in a world where carbs and fats are everywhere and easy to find. Plus, some folks just don’t know the best and EASIEST way to get protein.
Break the Fast.
The biggest mistake people make is not getting some protein in first thing in the morning with that initial meal! I say meal because I tend not to categorize any foods to a particular time of day… just eat, friends!
You want a chicken breast for breakfast…do it.
Starting your day off first thing with at least 25-30g of protein puts a dent in what you already need for the day.
• Greek Yogurt
• Eggs / Egg White Omelettes
• Smoothies – with berries, your fav protein powder, peanut butter…
• Oatmeal + A Scoop of Protein Powder
• Tofu Scrambles
• Breakfast Burritos – packed with egg whites, veggies etc…
• Steak & Eggs!
• Low-fat Cottage Cheese With Fruit
Keep the Train Rolling.
So, we got our protein in for breaky. Now, the goal is to make sure that every meal / snack has protein in it too!
Shoot for each meal to have roughly 25-35g depending on your goals.
• Grilled Chicken Breast
• Lean Cuts of Steak
• Turkey breast
Keep It Simple.
Just make sure you can identify something on your plate as a main source of protein! And don’t be fooled by marketing on things like Peanut Butter. It has a small amount of protein but is mostly a high calorie fatty food.
Another easy fix if you’re having trouble hitting those goals is to simply increase the amount of protein you’re already eating. If you’re having 3oz of cooked chicken breast at each meal, try 5oz. Easy peasy.
Weekends and parties and holidays and, and, and… Okay, we’re human. We like to enjoy ourselves, socialize, celebrate. We SHOULD!
Here’s the thing. Not many people think ahead. Parties are typically filled with all the carbs and all the fats. Chips, dips, cookies, cakes, pizzaaaaa.
There’s a good chance your evening or afternoon party will lack any sight of a good protein source. So…have a shake before you leave to make sure you get it in! Again, easy peasy! It just takes a little planning!
So, why are we doing this? Why does it matter?
To put it very simply, We work out to build muscle, to get stronger, to lose weight, for various reasons. All of those require the right amount of protein to happen.
People come to me with goals to “look toned”.
Toned = muscle which means lifting weights, which means eating to recover and build the muscle.
So, eat up! And if you’re not sure how much protein you need, based on your individual goals, I can help!