Prioritizing Protein: My #1 rule is....
….Being consistent! Learn how to reach and HIT your protein goals on a consistent basis. Once you have decided what protein goal to target daily, it’s all about the execution.
In my last article I provided my recommendation of 0.75-1 gram of protein per pound of bodyweight to maintain muscle mass and/or improve body composition including reductions in body fat. But it is important to remember that this can vary dependent upon YOUR goals. It can be slightly more or less in some instances when using 1 gram per pound. For example, if your goal is to lose 10 or more pounds, my recommendation is to calculate your protein needs based on your goal weight rather than your current weight. But keep in mind that in order to lose weight you must also consume less calories overall than you exert on a consistent basis. It still comes down to the basic concept of calories in vs calories out. That’s where tracking your total macros not just your protein intake each day proves effective in weight loss and weight management.
More protein is better than less protein
Increasing your protein intake at each meal is an adjustment for many. If my recommendation that is based on research, case studies and personal experience, is too challenging to hit as a target that’s okay. It’s all about taking that first step towards reaching your goals. Start by trying to get more protein than you currently are because more protein is better than less protein, plain and simple.
Here are some helpful tips to help you get there. With a little strategy it can become very easy to reach your protein goals:
1. DETERMINE HOW MANY MEALS IN A DAY
First figure out what eating schedule works for you consistently and how many meals you will typically have in a day. Take into account knowing that there will be days where you may not be able to follow your plan exactly and the frequency of meals you plan may sometimes be less or more.
Do you eat 2 times, 3 times or 4 times a day? If you eat 4 times a day say every 3 hours within a 12 hour window, take your protein goal and divide it by 4 and that’s your target for each meal. That doesn’t mean each meal needs to be exactly the same in protein. Another strategy is to aim for your first meal to be slightly higher than the rest so that you are not trying to eat the rest of your protein at the end of the day. For example, if my protein goal is 130g, I will make the first 2 meals higher in protein at 40 grams each so that my goal is to reach 50g total over the last two meals. This can be achieved easily with a protein shake at 20g and the last meal of the day with a goal of 30g which is usually coming from a lean meat (i.e. chicken breast, turkey breast), fish or red meat.
2. CHOOSE YOUR GO-TO PROTEIN SOURCES
It can be difficult to get more protein in your diet if you’re not even sure about what foods are high in protein. A protein source is a food item that has a high percentage of protein. Generally speaking, most high protein food items will have somewhere between 15-20+ grams of protein per serving (with some exceptions). I created a list for you in a previous article but here is another list to reference but feel free to create a list based on your likes and preferences:
Now that we have covered what foods are considered protein, we’re going to talk about the strategy I use with all my personal 1:1 clients to help them hit their protein targets with ease.
This simple strategy starts with a mental adjustment that requires you to change the way you see your meals. In order to reach your protein targets with ease, you need to follow this rule:
“Prioritize protein at every single meal”
This means no longer consuming meals consisting of just pasta, avocado toast, or any other meals that are not centered around protein as the main component.
Set out each meal with intention. This means selecting your high-quality protein source first BEFORE selecting your items which consist of carbs and fats.
Here are a few examples to illustrate:
Breakfast Ideas:
• Eggs with a side of toast & sautéed vegetables
• Greek yogurt with fresh fruit
• Oatmeal with a scoop of protein powder
Lunch/Snack Ideas:
• A salad with grilled chicken
• A turkey sandwich with lettuce and tomatoes on whole sourdough bread
• Shrimp Tacos
Dinner Ideas:
• Pork chops with asparagus and sweet potatoes
• Salmon with rice and spinach
• NY Strip steak with mashed potatoes and salad.
Notice that every single meal has protein as the main ingredient. Except on very rare occasions, you want all your meals to contain a significant amount of protein. Think simple meals with food you enjoy eating that are easily repeatable.
3. BUILD EACH MEAL AROUND PROTEIN
An easy way to hit your protein goal is to “build” each meal around your protein first. This is why identifying your ideal protein sources is critical so you can add your carbs and fats to your meals.
Each meal or protein goal for that meal doesn’t have to come from just one source of protein.
Egg white omelette with my Betty F*in Crocker Banana Pancakes topped with greek yogurt and strawberries. An example of a meal with protein as its main focus and using multiple sources to hit your protein goals
Looking for other meal ideas?
JJ’s Protein Packed Pizza
My Protein Packed Pizza incorporates multiple sources from the flour, Greek yogurt, mozzarella, & prosciutto.
Hi Vicky. Thanks for signing up! A separate email will be sent with the recipe for all those who are subscribers. It will be going out later this week so keep an eye out!
Hello! I subscribed awhile ago but did not get the recipe. Is there somewhere else you posted it? Thanks!