Ladies, let’s talk protein—your unsung hero and your ticket to feeling full while meeting your health goals. If the word “protein” conjures up images of dry chicken breasts, big and beefy muscles, and shaker bottles full of chalky powders, it’s time for a rebrand!
Protein is not only versatile, it is the key to keeping your energy up and your cravings in check. Here’s how to work it into your life without feeling like a “gym bro.”
Why Protein Deserves a Spot on Your Plate
Picture this: you breeze through your day, absolutely crushing it, without the dreaded 3 p.m. energy crash.
That’s the magic of protein.
It stabilizes your blood sugar, keeps your muscles strong (hello, toned arms), and even boosts your hair, skin, and nails game. Oh, and if you’re dreaming of fitting into those vintage jeans, protein is your BFF for building lean muscle and torching calories (along with strength training!)
So, How Much Protein Do You Actually Need?
Here’s the tea: the general rule of thumb is 0.8 to 1 gram of protein per pound of body weight, but this isn’t one-size-fits-all. If you’re hitting the gym hard or pregnant, or just juggling a million things, you might need more. Start with around 20–30 grams per meal, and you’re golden.
Want to know exactly how much protein you need based on your lifestyle? You’re in luck! Click here to download my Click here to download my protein intake reference chart, which you can use to calculate your daily protein needs.
Where to Get Your Protein Fix (Without the Snooze Factor)
- Make Your Breakfast Count
Forget boring toast. Add avocado and eggs on a high-protein bread, or try Greek yogurt with a dollop of almond butter and a sprinkle of granola. - Snacks That Pack a Punch
Keep protein bars (read: not candy bars in disguise) or roasted chickpeas in your bag for those mid-day munchies. - Upgrade Your Salads
Toss in some grilled shrimp, quinoa, or even a handful of edamame. Your lunch just got a glow-up. - Reimagine Your Pasta Night
Protein-packed lentil or chickpea pasta is here to save the day. Add turkey meatballs, and you’ve got a meal that’ll make your tastebuds sing. - Let’s Talk Protein Supplements
Sure, powders and shakes can be lifesavers, but they’re not the only option. Try collagen powder in your coffee for some protein with skin-plumping benefits, or whip up a smoothie loaded with frozen berries and a splash of oat milk using that scoop of vanilla protein powder.
More Than Protein Shakes and Bland Chicken
Bottom line: Eating more protein doesn’t have to be boring, basic, or feel like a chore. From gourmet snacks to vibrant, Instagram-worthy meals, there are countless delicious and creative ways to fuel your body. Whether you’re whipping up a trendy high-protein pasta dish, elevating your breakfast game, or treating yourself to a decadent (but healthy) snack, you can make every bite feel indulgent, exciting, and uniquely you.
For more tips, check out my YouTube channel where I share a protein-rich breakfast that is simple and delicious! And if you need even more customization in your movement and diet, you can get on my calendar for a free 30-minute consultation, where we can talk protein…and MORE!
