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PUMP-PUMP-PUMP IT UP! Protein: 30 grams at EVERY MEAL

January 23, 2018

 

 

Good notes on protein for you gals today: SUPER IMPORTANT MACRONUTRIENT

 

 

 

Benefits of eating enough protein throughout the day

 

1) Stay satiated longer (since you'll be less hungry, you wont eat as much or as often and therefore will reach your weight loss goals more easily - and without EFFING STARVING!)

 

2) Protein helps muscles recover, repair and build. Since you're all UPPING your daily activity, getting more protein will be BUENO fort your resting metabolism (it will increase and you will burn more calories when not exerting yourself!) Hellll yea! 

 

3) Protein will slow the aging effects. Most 50-60's year old start to experience muscle degradation because they didn't build or maintain enough muscle tissue in their 30's and 40's. Don't go all gumby when you hit 50- EAT PROTEIN NOW!

 

WHY 30:

 

That is the amount you need to optimize the efficiency of the protein working. Eating a measly 10-15 grams is like you asking me for a rice krispies treat and me giving you a few rice krispy kernels. I mean, you would think that was BULL SHIT!

 

My notes on protein as a RD

Protein can cause strain on your kidneys- if you have ANY kidney disorders or diseases CONSULT a medical professional before get YOKED on protein

 

The metabolic process of breaking down protein can be dehydrating (and your pee will be super dark). Just make sure you drink accordingly when you increase your protein intake.

 

Protein lowers your blood's pH (making it more acidic), which is ok, but if it's TOO acidic then your body will adjust for that and calcium will be leached from your bones. So, make sure you're getting enough calcium. 

 

 

 

30 GRAMS AT EVERY MEAL: HERE'S HOW

 

BREAKFAST

 

12 oz of Greek yogurt (36 grams) with berries = 36 grams of protein

 

1 whole egg (6g protein) plus 4 egg whites (14 g protein) scrambled with 1/4 cup shredded part-skim mozzarella cheese (7g protein) spinach, tomatoes, and onions and slice of whole wheat toast (4g protein) = 31g protein

 

6 oz container greek yogurt (18g protein), with 1 ¼ cup kashi go lean original cereal (12g protein) = 30g protein

 

Smoothie prepared with 1 scoop protein powder (20g protein), ½ cup strawberries, 1 cup unsweetened vanilla almond milk (1g protein), and 2 tablespoons of almond butter (7g protein) = 28g protein

 

1 cup of cottage cheese (28 grams) with 5 chunks of pineapple with 1 tsp of chia seeds (1 gram) = 29 grams protein

 

Chia seed pudding prepared with 2 tablespoons of chia seeds (6g protein), 1 cup unsweetened vanilla almond milk (1g protein), and 1 scoop protein powder (20g protein) = 27g protein

 

1 scoop of whey protein (varies, but 25 grams on average) with 1 tsp of peanut butter (1 gram), 1/2 banana, and 6 oz almond milk (1 gram) = 27 grams of protein

 

Multigrain bagel (10g protein) with 2 tablespoons low fat cream cheese (3g protein) and 3 oz smoked salmon (16g protein) = 29g protein

 

 

1 packet of original instant oatmeal (4g protein) made with water, 1 scoop protein powder (20g protein), 2 Tablespoons chia seeds (6g protein) = 30g protein

 

 

 

LUNCH

 

3.5 oz of turkey breast (28 grams) rollups with an apple = 28 grams of protein

 

4 hard boiled eggs (24-28g depending on size), paired with 1 cup of baby carrots = 28 grams of protein

 

3.5 oz of chicken on top spinach, tomatoes, cucumbers, mushrooms with 2 tbsp of balsamic vinaigrette = 30g protein

 

Large spinach salad with non-starchy vegetables (1g protein), 4 oz grilled chicken (28g protein) and ¼ cup garbanzo beans (4g protein) = 33g protein

 

High fiber wrap (4g protein) with 4 oz of sliced turkey (28 g protein), sliced tomato, lettuce, and mustard = 32g protein

 

Flatout proteinup core 12” flatbread (12g protein) with 1 tablespoon hummus (2g protein), 3 oz grilled chicken (21g protein) and israeli salad = 35g protein

 

1 cup turkey chili (19g protein) with ¼ cup shredded part skim cheddar cheese (7g protein) and a whole wheat dinner roll (4g protein) = 30g protein

 

Tuna melt made with ½ cup of tuna salad (18g protein), 2 slice of whole wheat bread (7g protein), 1 slice American cheese (5g protein) = 30g protein

 

 

 

DINNER

 

4 oz filet mignon (28g protein) with ⅓ cup quinoa (2-3g protein) = 31g protein

 

2 oz “Banza Chickpea Pasta” (14g protein) with tomato sauce, 2 oz turkey meatballs (14g protein) and 1 Tablespoon parmesan cheese (2g protein) = 30g protein

 

Ground Chicken Lettuce Wraps: 4 oz ground chicken (28g protein) with diced tomato, onion, and ¼ cup shredded part skim cheddar cheese (7g protein) served in iceberg lettuce wraps = 35g protein

 

5 oz Turkey or lean beef meatballs (35g protein) over steamed spinach (1g protein) and sprinkled with 1 tablespoon parmesan cheese (2g protein) = 28g protein

 

Turkey burger or hamburger made with 4 oz lean ground turkey or lean ground beef (28g protein), 1 slice of low-fat cheese (7g protein), lettuce, tomato = 35g protein

 

Steak salad with 4 oz lean grilled steak (28g protein), grilled peaches, cherry tomatoes and 1 oz light feta cheese (5g protein) over 3 cups spinach (3g protein) = 36g protein

 

Turkey Quinoa Stuffed Pepper: 4 oz ground turkey (28g protein), ⅓ cup quinoa (2-3g protein) mixed with ¼ cup tomato sauce, shredded scallions, and 1 oz. light shredded cheese (5g protein) baked in bell pepper = 35g protein

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