🖐🏻 Tip Tuesday
🥚 🐠 Protein Edition 🍗 🧀 🥜
I’m sure you have been told to get more protein in your diet and I’m sure you’ve told that person you get enough protein. The truth is...I bet you don’t unless you track it or you’ve tracked it in the past. So to keep it SUPER SIMPLE for you...men have 1-2 palm sizes and women 1 palm size of protein per meal (no less than 4x/day). Now this is very general so if you have questions or want to dive more in depth shoot me a DM.
Here we go!!!
1. Eggs: 6g/ 1 large egg. They are one of the most perfect forms of high protein foods because they’re packed with BCAAs and have Omega-3s. If you need a straight protein source, egg whites are my go-to. Both are so versatile🙌🏼 sautéed spinach, mushrooms, onion, Brussels sprouts and asparagus for a killer omelette!
2. White fish: 20-25g/ 3oz serving. Contain high quality protein with very little fats and no carbs which makes them easy to fit into your day. You can pair them with quinoa or sweet potatoes, side of veggies drizzled with olive oil for a perfectly balanced meal 🥘 Tip: Make sure to always get Wild Caught 🎣
3. Lean Meats: 24g/ 3oz serving. When choosing your cut of chicken or turkey make sure it’s boneless and skinless along with it being antibiotic free. Both are great sources of protein for a low calorie count! Toss some lettuce, onion, tomato and pickles in a low carb, high fiber tortilla to make a perfect on the go lunch.
4. Greek yogurt: 23g/ 8oz serving. Can you say bang for your buck?!? Greek yogurt has 2x more protein than most of its sugar filled yogurt buddies in the supermarket cooler. It’s also filled with calcium and probiotics. Look for plain or vanilla non fat Greek yogurt and let your imagination take you on a flavor train 🚂 top your yogurt with fresh or frozen fruits, nuts, seeds, nut butters, powdered PB, honey, cacao or sugar free pudding. What are your favorites?!
5. Nuts/Seeds: 6g/ 2 oz serving. These beauties are also full of unsaturated fats and fiber to stop those hunger pains in their tracks 🛑 some of my favorites to toss on a salad, my egg whites or in my smoothie bowl are almonds, pumpkin seeds, walnut, chia seeds and flaxseeds.