Protein is a macronutrient, which is a large nutrient that your body needs to function properly. Protein is essential for growth of hair, skin, nails, muscle, hormones, red blood cells, and repairing tissue. Food rich in protein can also help improve the structure and function of our brain, thus balancing mood and cognition. Consuming protein rich foods throughout the day can also help reduce cravings, especially sugar cravings.
Protein is composed of 9 essential and 11 non-essential amino acids. Our body can make some amino acids on its own, known as non-essential amino acids. Essential amino acids need to be consumed through diet. You can find essential amino acids in animal products such as beef, chicken, turkey, pork, and fish. Plant proteins such as lentils, beans, nuts, seeds, soy, and grain all contain most of your essential amino acids.
Protein requirements can consist of 10-35% of your daily calories. These protein demands change throughout the lifespan depending on growth needs, repair from exercise, or recovery from an injury or illness. There are many calculations available for assessing protein needs. Below are just a few simple calculations to help you determine your needs:
For MINIMUM protein requirements (RDA):
.8 x kg of body weight
For example, a 175 lb. person divide by 2.2 to get weight in kg. 175/2.2 =79.5.
79.5 x .8 = 63.6 grams of protein
Protein Requirements for the ATHLETE by activity level (this is where you will be):
Minimal Activity: 1g per kg Of Body Weight.
For example a 175 lb. person divide by 2.2 to get weight in kg. : 175/2.2 =79.5.
79.5 x 1 = 79.5 grams of protein
Moderate Activity: 1.3g per kg Of Body Weight
For example a 175 lb. person divide by 2.2 to get weight in kg. : 175/2.2 =79.5.
79.5 x 1.3 = 103.4 grams of protein
Intense Activity: 1.6g per kg Of Body Weight
For example a 175 lb. person divide by 2.2 to get weight in kg. : 175/2.2 =79.5.
79.5 x 1.6 = 127.2 grams of protein
These are a few steps we would like you to focus on this week, choose 3-6 each day to count towards your weekly nutrition bonus points.
-Consume 20-30 grams of protein at breakfast
-Consume 30-40 grams of protein at lunch
-Consume 30-40 grams of protein at dinner
-Consume 1 meal with ½ cup – 1 cup of plant proteins such as lentils or beans.
-Balance protein intake throughout the day with 10-15 grams of protein at 1 snack.
-Consume 6 oz. fish for 1 meal
-Sprinkle 2 tbsp. of nuts or seeds on a salad or soup
-Pair protein with carbohydrates for better absorption (i.e. add fruit to your smoothie or potatoes with your animal protein)
****It is important to note that some health conditions require protein restriction, please continue to follow any restrictions made by your doctor. If you have any questions, please let me know.
Try the following to help balance your day:
Protein Rich Breakfast or Snack Ideas:
Protein Shakes–we recommend Ascent or an Organic plant based protein powder. Total = 25g
Hard Boiled Eggs–add to your breakfast or snack. This is helpful if you are falling short at your breakfast or snack time. Total = 6g per egg.
Peanut Butter, Almond Butter, Sunflower Butter, Tahini–top your oatmeal with 1 TBSP Total = 4 g
Chia Seeds–add 1 TBSP to your oatmeal or greek yogurt Total = 4.7g
Cottage Cheese-1 cup = 25g Protein
2 oz. homemade turkey or chicken meatballs (14g) or tofu (4-5g) + 2 TBSP. hummus (2.5 g) + vegetables & seed crackers (5g) = 12.5-22 g protein)
Overnight oatmeal with Chia Seeds and Peanut Butter
1/2 cup oats (5-6g)
1 TBSP Chia Seeds (4.7 g)
1/4 teaspoon Cinnamon or a combination of cinnamon and nutmeg
Combine with water or milk, stir and let sit overnight.
Top with honey, 1 TBSP. peanut butter (4g), banana and 1 TBSP hemp seeds (5g).
TOTAL = 25g Protein
Protein rich foods to include with Lunch & Dinner :
BEANS! 1/2 cup of cooked beans or Lentils have 8-12 grams of protein. Add beans or lentils to your salads or mash your beans and use as a spread over multi-grain bread. Top with chopped hard boiled egg, microgreens, sliced tomatoes, avocado and jalapeno.
Add 4-6 oz. fish, pasture raised animal protein for 28-42 grams of protein.
Add 1/2 cup Quinoa or Amaranth for 4-5 grams of protein. You can add these in soups, as a side dish, or mix into warm grain bowls.
Add 1/2 cup cooked wild rice to protein & vegetable dishes for an additional 10 grams of protein.
Recipes: You can add these to your meal prep over the weekend, this allows you to pack protein rich snacks or incorporate to any meal that seems shy on the protein.
Buy Organic Frozen Prepared:
Recipe ideas: *buy frozen cooked quinoa. I love the Seggiano Pesto. Make bowls for any meal to go to eat cold or warm.
https://www.simplyquinoa.com/savory-pesto-quinoa-breakfast-bowls
Meal Prep ideas:
https://sweetpeasandsaffron.com/19-healthy-make-ahead-lunch-bowls
Bowl Recipe with lots of variation, use cooked frozen grains to save time: