Happy Tuesday! Yesterday was a great start to the week for me. I kicked it off with a HIIT workout and 9 sets of upper body…. followed by a delicious protein packed lunch:
English muffin with Barney butter, spinach (in dijon) and a chicken and apple sausage! Oh and I poured a little syrup on top too… really brings out the sweetness of the sausage!
Hmkay, so let’s talk protein. The macro that most of my clients have the hardest time getting enough of is protein! I love my protein. Not only is it satisfying, but also, it has aided tremendously in repairing and rebuilding my muscles after lifting. I’m only 5’4, but I strive to get about 130-160g a day and I have been doing that for years now.
I wanted to share my favorite ways to get protein in because it seems to be a tough one for most people!
1. ALL meat. I am a big meat lover and it is extremely dense in protein. Chicken, steak, ground turkey, ground beef and bison are my favorites.
2. Dairy. Cottage cheese, Greek yogurt and cheese are all great sources of protein. Cheese tends to be higher on the fat side than protein side, so if you are looking for a denser protein source opt for Greek yogurt or cottage cheese.
3. Eggs. If you need a little fat too, eggs are a great option, otherwise egg whites are basically pure protein. You can do so much with eggs: poach them, fry them, scramble them or boil them!
4. Protein powders. I love mixing protein powder into oatmeal and Greek yogurt, but you can get much more creative with these recipes. Here are my favorites:
1. Dymatize Elite XT (FudgeBrownie)
2. Optimum Nutrition Gold Standard Casein (Vanilla or Chocolate)
3. Optimum Nutrition Gold Standard Whey (Chocolate)
4. FitMiss Delight (Chocolate)
5. Muscle Milk (Vanilla)
I know these protein sources may be a bit obvious to some, but if you’re short on protein, it’s super easy to add in a few egg whites, a dollop of Greek yogurt or half a scoop of protein powder to your meal. It’s all about adding a little bit of this, taking a little bit out etc… when hitting your macronutrient targets.
As with all lifestyle changes, it will take time to get used to, but keep playing around and keep consistent. Consistency > Perfection. Always.
Questions of the Day:
What is your favorite protein source?
Which meal of the day usually has the most protein for you?
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