Protein (amino acids) are literally the building blocks of our cells, but in our carb-centric society, It’s uncommon for women to skimp on protein.
And this is a huge mistake because getting enough protein helps us maintain and build muscle mass, feel full in our meals, balance our blood sugars, preserve bone mass as we age…and so much more!
Are you getting enough protein?
You can calculate your own protein needs by multiplying your body weight x .55 or .7g/day and spreading it evenly throughout your meals.
Or you can shoot for getting a minimum of 20-30 grams of protein per meal and make sure you don’t have any naked carbs for snacks (make sure all carbs are coupled with protein, fat, and fiber) to ensure you don’t have a crazy blood sugar spikes and fast drops. High highs and quick lows are responsible is pretty “stressful” for the body and contribute to chronic inflammation, fatigue, and cravings.
I often get asked, “Can I get enough protein in a vegetarian or vegan diet?” Absolutely! There are many great vegetable-based sources of protein, like tofu, beans, quinoa, hemp seeds, and even eggs and greek yogurt for those laco-ovo vegetarians. However, when you are plant-based, you have to be really intentional to make sure you are prioritizing your high-protein plant foods!
And even if you are a meat-eater, I really like including plant-based protein in your diet because these food are not only a good source of protein but also high in fiber and micronutrients…I’m looking at your beans!
My Favorite Plant-Based Protein Sources:
- Tofu (Don’t be scared of Soy, we have been lied to about Soy! The Soy additives give whole soy a bad wrap)
- Tempeh
- Lentils
- Nutritional Yeast (Try this! It tastes like cheese!)
- Hemp Seeds
- Quinoa
- Green Peas
- Spirulina
- Edamame
- Ancient Grains (Sorghum, Spelt, Teff, barley)
- Oats & Oatmeal
- Chia Seeds
- Nuts
- Nut Butter
- Green Peas
And you are prolly familiar with Animal-based protein sources, but here are my favs…
- Eggs
- Greek Yogurt
- Chicken
- Turkey
- Fish (Especially Fatty Fish like Salmon, mackerel, Sardines, and Anchovies because they are high in Omega 3)
- Shellfish (shrimp, crab, lobster)
- Bivalves (oysters, mussels, clams…etc.)
- Lean Pork
- Lean Beef
- Dairy
Remember, most food (even vegetables) has some protein. Maybe not large amounts, but it all counts towards your daily today! So have a variety of protein foods to ensure you get the biggest bang for your buck from a nutritional perspective!
