Are you getting enough protein? Most people aren't. You should be getting up to 80% of your body weight in ounces in protein. So, if you weigh 150 lbs, you should be getting a maximum of 120g of protein each day.
Why do we need so much protein? Our bodies are made primarily of protein. Carbs and sugars are our fuel and fats grease the wheels of our metabolism and provide a cushion between structures in the body like bones or between organs or cells. Protein is what our muscles and organs are made of. Getting enough protein is good not only for weight management but also for concentration, memory, mood, and energy.
Protein comes in a variety of sources from meat and eggs, to nuts and seeds, beans and lentils and legumes, dairy sources like milk and yogurt, and dark green veggies like broccoli. Even some grains have tons of protein in them like quinoa. Unfortunately, the body can only digest 20-25g of protein per meal, so you must get protein at every meal and in every snack. Fortunately, if you focus on eating only food that you can grow or raise or pick or make yourself then you will be getting plenty of protein.
A sample daily menu:
Breakfast- eggs with veggies in an omelette or scrambled, pancakes and sausage/ham, toast or an english muffin with peanut butter or eggs and sausage/ham, Chinese fried rice (fried with eggs and veggies), or hot cereal/porridge mixed with quinoa
Snacks- roasted soynuts or chickpeas, trail mix (nut and seeds based), yogurt or cottage cheese, protein bars, hard boiled eggs, hummus or bean dip, lunch meat rolls, "ants on a log" (celery and nut butters with raisins on top), cheese sticks or cubes, avocado, or sushi/sashimi.
Lunch- soups made with chicken, beef, or fish broth or beans or lentils or protein heavy veggies like peas and broccoli, open faced sandwhiches with tuna or chicken or egg salad or lunch meats and cheese, sushi/sashimi, or a garden salad with lots of nuts or meat and/or avocados on top
Dinner- Meat, poultry, fish, or beans and lentils. Serve with lots of dark green veggies.
Eat your protein! If you aren't getting enough in your food.... try protein shakes. You can use the powdered protein in other ways too.... like your sauces, mix in with yogurt, or bake into cookies and pancakes.
Why do we need so much protein? Our bodies are made primarily of protein. Carbs and sugars are our fuel and fats grease the wheels of our metabolism and provide a cushion between structures in the body like bones or between organs or cells. Protein is what our muscles and organs are made of. Getting enough protein is good not only for weight management but also for concentration, memory, mood, and energy.
Protein comes in a variety of sources from meat and eggs, to nuts and seeds, beans and lentils and legumes, dairy sources like milk and yogurt, and dark green veggies like broccoli. Even some grains have tons of protein in them like quinoa. Unfortunately, the body can only digest 20-25g of protein per meal, so you must get protein at every meal and in every snack. Fortunately, if you focus on eating only food that you can grow or raise or pick or make yourself then you will be getting plenty of protein.
A sample daily menu:
Breakfast- eggs with veggies in an omelette or scrambled, pancakes and sausage/ham, toast or an english muffin with peanut butter or eggs and sausage/ham, Chinese fried rice (fried with eggs and veggies), or hot cereal/porridge mixed with quinoa
Snacks- roasted soynuts or chickpeas, trail mix (nut and seeds based), yogurt or cottage cheese, protein bars, hard boiled eggs, hummus or bean dip, lunch meat rolls, "ants on a log" (celery and nut butters with raisins on top), cheese sticks or cubes, avocado, or sushi/sashimi.
Lunch- soups made with chicken, beef, or fish broth or beans or lentils or protein heavy veggies like peas and broccoli, open faced sandwhiches with tuna or chicken or egg salad or lunch meats and cheese, sushi/sashimi, or a garden salad with lots of nuts or meat and/or avocados on top
Dinner- Meat, poultry, fish, or beans and lentils. Serve with lots of dark green veggies.
Eat your protein! If you aren't getting enough in your food.... try protein shakes. You can use the powdered protein in other ways too.... like your sauces, mix in with yogurt, or bake into cookies and pancakes.
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