Breaking Down Protein
Did you know that once women turn 30 they start to lose 2-3% of their muscle mass each year?
This is one of the reasons protein is so essential, and why everyone these days (including myself) is talking about. It's one of the best ways to work against muscle loss AND to also support weight loss.
However, how much protein do we need to eat? How do we reach that many grams of protein in a day? What are the best sources of protein?… There are so many questions and much confusion around hitting those goals, and knowing you need to eat more is very different than actually eating it.
This is especially true when eggs, which are a good source of protein, only contain 12 grams of protein for 2 eggs!
If you’re aiming for 100 grams, how are you going to get even close to that many grams in your day?
My recommendation is to start by simply adding more protein to 2 of your meals every day without worrying about the rest. That's it.
While technically, the goal is to eat 1 gram of protein per pound you weigh, it’s important to work your way there, which is why it’s helpful to only focus on a couple of meals per day without stressing over reaching your goal amount.
To get you started, let’s breakdown how many grams of protein are in certain foods, and how many ounces will help you get enough…
THE LOWDOWN:
SALMON: aim for 5 ounces of fresh (or frozen) salmon. This gives you 28 grams of protein. Make a veggie and salmon stir fry with rice or cook it on the grill and with a side of broccoli and potatoes.
TUNA FISH: One whole can (yes, the whole thing) will give you a healthy serving of protein. I used to think you should only eat half the jar, but even the nutrition label says it’s a single serving, and this gives you 29 wonderful grams of protein! Mix it with an organic avocado oil maynonaise and have with some Simple Mills crackers with a sliced apple for a quick and easy lunch.
GREEK YOGURT: 1 individual yogurt contains approximately 15 grams of protein. You can definitely have a whole cup, which would boost it to 24 grams. Make your own parfait with blueberries and walnuts or Purely Elizabeth granola for a healthy breakfast or snack.
EGGS: I recommend 2 eggs plus 1 egg white to help boost the protein without also increasing the calories. This mix gives you 15.6 grams of protein :). Make an omlette with veggies and feta cheese for some extra protein (and fiber) or have with a side of sourdough toast topped with avocado and sea salt.
COTTAGE CHEESE: I’ve learned from my clients (and my husband) that this is very hit or miss, but if you are a cottage cheese girly like myself, then you’re in luck, because a 1/2 cup gives you 14 grams of protein and 1 cup gives you 28 hearty grams! Have on top of a an english muffin like this one and top with cinnamon for breakfast or chop up an apple and mix it in for a snack.
CHICKEN BREAST: I like to buy chicken breast tenderloins, because they’re easier to manage and prep in my opinion, but did you know that 5 ounces of white meat chicken gives you 38 grams of protein!? There’s so many ways you can have chicken: on top of a salad, mixed with a healthy pasta, added to a veggie stir fry… the options are endless and the protein is high.
ORGANIC GROUND BEEF: Another great source of protein, 4 ounces of beef gives you 21 grams of protein. Ironically this is less than chicken, which you might not assume, but still a really great source of protein! We love meatballs in my house, and they’re a regular staple and farely easy to make. Here’s a quick recipe to try!
DELI TURKEY: In order to get a good amount of protein you want to go for 4-5 slices. 4 slices gives you 9 grams of protein, which although it’s not as high as the others, it’s a good quick source of protein and can be added to other protein or fat (like avocado). In fact my son loves turkey roll-ups, which consist of 2 slices of turkey stacked, a nice spread of avocado, sea salt and then roll it up and eat.
There’s so much more when it comes to protein and making shifts in your diet to support both your weight and your lifestyle, but this is a great way to get started and will definitely make a difference.
