3 Ways to Help You Hit Your Protein Goals

This is an opinion based blog inspiring you to pursue a healthier & stronger lifestyle.

It’s no secret that protein is important to our overall health and wellness. What you may not know is that it plays an essential role in strength, recovery and focus too. That’s why it’s time to rethink what protein means to you and how to get enough.

A few simple changes can help you build muscle, manage weight, recover quickly and stay healthy. When you eat enough protein every day, you’ll feel more satisfied after meals and be less likely to overeat.

On average, adults should be having 0.8g of protein per kg of their bodyweight. You can Use this calculator to determine your macro nutrient needs . But first, read through these 3 helpful tips to getting enough protein.

1. GET TO KNOW PROTEIN CONTENT

Here is a breakdown of calories and protein content for different meats to help you make better choices more often.

4oz T Bone Steak:

28g protein / 18.5g fat / 280 calories

4oz Sirloin Steak:

33g protein / 6.7g fat / 200 calories

1 Chicken Breast:

30g protein / 13g fat / 250 calories

1 Chicken Thigh:

14g protein / 23g fat / 260 calories

1 Chicken Drumstick:

12g protein / 7g fat / 97 calories

1 cup Ground Turkey:

35g protein / 16.6g fat / 296 calories

1 cup Lean Ground Beef:

33g protein / 21.2g fat / 333 calories

1 Salmon Fillet:

36g protein / 15g fat / 280 calories

3oz Shrimp:

12g protein / 1g fat / 60 calories

1 Tilapia Fillet:

20g protein / 2.5g fat / 100 calories

1 Egg:

6g protein / 5g fat / 70 calories

Plain Chobani Greek Yogurt:

12g protein / 0g fat / 120 calories

Orgain Protein Powder:

21g Protein / 5g Fat / 160 calories

2 TBSP Peanut Butter:

7g protein / 16g fat / 200 calories

These numbers are taken from MyFitnessPal and may have some variability based on how meat is prepared and brands of products.

This list isn't to tell you what to eat/not eat, rather to educate you on what you are getting from different choices. If you are aiming to have a lower calorie meal, you may want to choose a lower calorie product, but if you choose a high calorie food, you can choose lower calorie side dish.

2. TRY THESE PROTEIN PACKED SNACKS

It can be tempting to grab carb and sugar heavy snacks, but they leave you craving more and more food, bloated, and only temporarily satisfied. Try hydrating when you feel like snacking, and when you do grab a food, try prepping or having some of these on hand:

Edamame

Greek Yogurt (The less sugar content the better!)

Boiled Eggs

Low Sodium Jerky

Protein Bars (my favorite from Trader Joes: https://a.co/d/ilhG2dM)

Sweet or Coffee Protein Shake: When craving sweetness, blend up some protein powder with coffee, strawberries, banana, cinnamon, or other favorite flavors.

Protein Pudding: Mix up a scoop of protein powder with 2-3 tbsp of milk, and some dark chocolate chips to make a protein packed cookie dough.

3. PLAN AROUND YOUR PROTEIN

In each meal, first plan what your protein will be, and eat that first. Protein will increase satiety by preventing your hunger hormone from being released (Hormone: Ghrelin).

When we don't have a plan, we are more likely to snack on carb and sugar heavy foods that leave us feeling even more snack-y. So buy meats/yogurts/ legumes/ protein powder/bars in advance so you have options to choose from.

These are just a few options to remind you to be mindful of what you eat so you can have better energy and focus throughout the day. Food is more than just fuel; it's fun. creative, varied, and can evoke many emotions. I encourage you to find the foods you enjoy and make you feel best from the inside out. Was this helpful? Share with a friend or follow me on instagram to keep up with more content :) @SteadfastAlejandra