Get 30g of protein per meal!
“All women need to eat high protein - not just women who lift weights. Protein is the key to keeping muscle and muscle is the key to our quality of life.” - Coach Kristin
Some women think that they only need to eat high protein if they lift weights but this couldn't be more true!
Maintaining muscle mass on our bodies is the absolute key for women to have a long, healthy, and independent life as we age.
Besides lifting weights, do you know what helps to keep our muscle? Protein.
I recommend women get at least 25-30g of protein at every meal plus some more in snacks.
I know it seems like a lot but it's easier than you think if you're purposeful about it. Keep reading to learn how! 😃
Work on establishing some of these habits along with arming yourself with a great list of high protein foods below and your success is guaranteed!
➡️Habit 1: Start meal planning for the week.
A high protein diet doesn't happen accidentally. You need to be purposeful and plan your meals in advance.
As you begin planning, always start building every meal with the protein and then plan the carb and veggie/fruit after.
🔑Simple is key here.
For example: Dinner protein can be grilled chicken with a side of mashed sweet potatoes and peas.
✅Protein: Chicken ✅Carb: Sweet potato ✅Veggie: Peas
You don't need a million recipes, single ingredients are faster and easier to get started.
Keep it simple, silly.
➡️Habit 2: Create a list of favorite proteins.
The top tip I have for easy meal planning and hitting those protein goals is to keep a running list.
Use your notes app, use a Google doc, use a Word document - whatever works for you - and just start a list!
When you try something you like, just put it on the list. Simple.
As you do your meal planning, refer back to your list.
Once you've got a decent list to choose from, meal planning for the week will be done in 10 minutes or less.
I have several ideas below to help you get started.
➡️Habit 3: Prep!
I know that not everyone enjoys meal prep - both the act of prepping and eating the same meal multiple days in a row - but HEAR ME OUT!
If you don't like to eat the same meal all week long, try just prepping your protein.
My favorite way is to put a tray of chicken into the crockpot with just a little water or chicken broth and some simple seasonings like garlic and oregano.
Cook on low for 6-8 hours then shred it all up.
You've got enough shredded chicken for the entire week and the best part is that it's plain so you can do literally ANYTHING with it.
One day, mix it with some sugar free BBQ sauce.
The next day, throw it on top of a salad or on a baked potato.
Another day, mix some salsa in it and use it for tacos or quesadillas.
Are you picking up what I'm putting down?
Is meal prep a requirement? Absolutely not.
Is it helpful to stay on track? Absolutely.
➡️➡️➡️ What are some good protein sources to get started?
Here are some protein sources to get you started!
One thing you will notice is that to have an accurate measurement in grams of protein, you will need to weigh it so you know exactly what you're eating.
Is close enough, close enough?
For most people, YES. Close enough is close enough but I do recommend weighting your protein once in a while so that you can keep a good perspective on what a portion size looks like.
Here are some more ideas for you:
👉🏻1 can of tuna = 25g protein
👉🏻3/4 cup of tofu = 30g protein
👉🏻150g salmon = 30g protein
👉🏻2.5oz Parmesan cheese = 25g protein
👉🏻5 chicken wings = 30g protein
👉🏻4oz cooked ground turkey breast = 31g protein
👉🏻1 cup cooked edamame = 31g protein
👉🏻1 cup tempeh = 30g protein
If you'd like some more creative ways to get protein, check out this live training that I did back in early 2023!
Protein is a common topic that I post about on Instagram too.
Check out a few protein videos (and read the captions) that you might find helpful:
➡️ Peanut Butter Powder (recipes included)
➡️ 5 Proteins that I avoid when watching calories
If you're interested, one of the freebees that I have available is my Ultimate Protein Guide! Fill out the form to get the guide sent directly to your email!
Be sure to check back often for new blog posts on tons of topics that impact women!
Learn more about personal training services on my website.
