How to Eat More Protein

If you are or have been my client, you know that my first piece of nutrition advice is “eat more protein.” Everyone should aim for .8 to 1 gram of protein per pound of body weight. So, a 135-pound woman needs about 120 to 135 grams of protein daily. If you are like most people, you find this to be a challenge! Never fear… here are three tips to help you meet your daily protein goal, helping you lose weight and gain muscle in the process (if you are watching calories and exercising consistently, that is).

Aim for at least 20 to 30 grams of protein in each meal and/or snack. If 120 grams is your goal, four meals of 30 grams will get you there! Foods that have that much include:

4-6 ounces of chicken

4-6 ounces of beef

4-6 ounces of ground turkey

4 whole eggs

4 ounces of pork chops

4 ounces of bison

4 ounces of strip steak

3 ounces of flank steak

4 ounces of turkey breast
4 ounces beef roast
4 ounces pork roast

2 eggs, 2 egg whites

2 eggs, 1 egg white, 2 bacon

4 ounces of shrimp

4 ounces salmon

4 ounces halibut

4 ounces tilapia

4 ounces cod

4 ounces pollock

1 can of tuna

If you don’t eat meat, you can try:

1/2 to 1 cup of cottage cheese

Skyr yogurt

1 1/2 cups of lentils

6 ounces of tofu

Container of Greek yogurt

1 1/2 cups of edamame

Snacks to consider:

1/3 cup trail mix – 7g

1 small package of mixed nuts – 10g

3 tbsp hemp seeds – 9g

1 ounce of pumpkin seeds – 8g

1 ounces of roasted peanuts – 8g

1 ounce of almonds – 6g

1 tbsp peanut butter – 4g

1 tbsp almond butter – 3g

1 cup of wheat crackers – 4g

1 ounce of sunflower seeds – 3g

Eat your protein first.

This tip is especially important for when you go out to eat! When you sit down to a meal, eat the protein first. This way you won’t fill up on bread or something else before you can get to the main part of your meal! Protein needs to be paired with fat and carbs to be optimally absorbed in your body so make sure you eat a balanced meal. Stir fry recipes are a great way to go.

Consider whey protein powder and/or collagen peptide supplements. Protein powder is a great way to meet your target intake; truthfully, most people need it to get there. I have a shake nearly every day, sometimes just mixed with water after a workout and other times mixed with a banana, almond milk, nut butter, or berries. There is nothing wrong with using protein powder to reach your goals. Plenty of brands are on the market, including plant-based and dairy or gluten-free versions. Pick some up and use it at the end of the day, if you need a little bit more.

How to Eat More Protein

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