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How to Eat More Protein

If you are or have been my client you know that my first piece of nutrition is advice is “eat more protein.” Everyone should aim for .8 to 1 gram of protein per pound of bodyweight. So, a 135-pound woman needs about 120 to 135 grams of protein a day. 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 each will get you there! Foods that have that much include:

4-6 ounces of chicken
4-6 ounces of tuna
4-6 ounces of beef
4-6 ounces of ground turkey
If you don’t eat meat, you can try:
1/2 to 1 cup of cottage cheese
1 1/2 cups of lentils
1 1/2 cups of tofu
Container of Greek yogurt

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, say, 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 and truthfully most people do 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. There are plenty of brands 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.

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