High protein diets are sometimes associated with bodybuilding, or meant for those looking to pack on some serious muscle. But the majority of people don’t consume an adequate amount of protein, regardless of their current fitness and health goals.
Proteins have many roles in our bodies, including the building and maintaining of our muscle tissues. The minimum protein requirement for healthy individuals is 1g protein per 1 lb LBM (lean body mass) per day OR .73 – 1.0g protein per 1 lb BW (bodyweight) per day. If you’re older and/or more active you will likely need more. It also depends on your goals as well.
If you’re interested in having a completely customized nutrition plan with macros tailored to you and your fitness goals, check out my personalized macro calculation right here,
Protein has the highest TEF (thermic effect of food), meaning you burn more calories digesting protein compared to carbs and fats. Protein is also the slowest digesting, so consuming an adequate amount of protein every day will help keep you fuller longer and help decrease those afternoon cravings!
Protein doesn’t have to be consumed in the form of boring chicken breast either – here are some of my go-to easy protein snacks to make.
My favorite brand for protein powder is PEScience, especially the peanut butter cup flavor, and my favorite protein bar is Pure Protein (and I've tried a LOT!)
PROTEIN/SERVING: ~20-30g
Greek Yogurt
My favorite brands are Oikos Triple Zero + Dannon Light N’ Fit
PROTEIN/SERVING: 12-15g
Canned Tuna or Canned Chicken
PROTEIN/SERVING: 15-18g
Light String Cheese
PROTEIN: 12g protein for 2 sticks
Shrimp Cocktail
PROTEIN: ~17g per 3 oz. serving
Beef or Turkey Jerky
PROTEIN/SERVING: 10-12g
Edamame
PROTEIN/SERVING: 8g
Hard Boiled Eggs and Egg Whites
PROTEIN/SERVING: 6g
Cottage Cheese
PROTEIN/SEVING: ~ 14g
