Protein is such an important macronutrient, yet one of the hardest for most of my clients to eat enough of on a daily basis.
Just last week I had a client come to me and say that since we focused on her protein intake, not only has she lost weight, but she has so much more energy, her mood is better and she overall feels great. This made my heart happy!
Why protein is essential for our overall health and weight loss goals:
Keeps our blood sugar balanced
Helps with satiety (keeps you feeling satiated throughout the day)
Responsible for hormone production
Increases energy, mood, and sleep
Builds/repairs muscles, tissues, bones, skin, hair
Aids in the production of stomach acid/ enzymes
Supports our immune function
Plays an important role in the lining of our gut
So, how much protein should you aim for? A good starting point is to ensure that every meal contains at least 30 grams of protein.
To help you hit your protein goals, here are some tips: ✅ Evenly distribute your protein throughout the day in each of your meals & snacks. ✅ If you don't know how much protein you are currently eating, a food scale is a great way to learn! Knowledge is power! ✅ Protein smoothies are an easy way to get 30g fast plus they are nutrient dense. My favorite protein powders are: DFH Pure Paleo Bone Broth, Equip Prime Protein Bone Broth, and Nutritional Frontiers Plant Based Protein.
✅ Prepare your protein in bulk so you don’t run out and you save time on cooking! For example, cook a few pounds of ground turkey/beef/chicken once a week, or hard boil a dozen eggs on Sunday to grab and go easily.
Here are my top 7 high protein breakfast ideas for weight loss and a healthy gut. Pssst: a protein rich breakfast is extremely important to set your day up for success. Eat within an hour of waking up to help balance your blood sugar, keep you satiated and full, increase energy, and more!
GF oats with protein powder, chia, and berries (can even sprinkle in pumpkin seeds)
Sautéed veggies with black beans and Siete taco seasoning topped with scrambled eggs (2 whole + 2 white only) and green onion.
Eggs + breakfast sausage, with a side of either berries or an apple, and sautéed mushrooms + greens.
Smoothie: vanilla or chocolate protein powder (25g) + ¼ C frozen blueberries + ¼ C frozen cauliflower / broccoli +¼ C frozen avocado + 1/2 green banana (green bananas are high in resistant starch) + sprouts powder (added extra; aids estrogen detox) + 2 TBS ground flax + 1 TBS cacao + half coconut water and half filtered water.
Chicken or turkey sausage over veggies with cooked and cooled potatoes.
If you're OK with dairy; 6 ounces of Greek yogurt, (18g of protein) with 1 scoop of collagen peptides (10g) + 2 TBS hemp seeds (11g) and berries.
4-5 ounces of steak or salmon with a side of veg. Leftover dinner for breakfast is totally acceptable!