If you are or have been my client you know that my first piece of nutrition is advice is “eat more protein.” Everyone should aim for .8 to 1 gram of protein per pound of bodyweight. So, a 135-pound woman needs about 120 to 135 grams of protein a day. If you are like most people, you find this to be a challenge! Never fear… here are three tips to help you meet your daily protein goal, helping you lose weight and gain muscle in the process (if you are watching calories and exercising consistently, that is).
Aim for at least 20 to 30 grams of protein in each meal and/or snack. If 120 grams is your goal, four meals of 30 grams each will get you there! Foods that have that much include:
Eat your protein first.
Consider whey protein powder and/or collagen peptide supplements. Protein powder is a great way to meet your target intake and truthfully most people do need it to get there. I have a shake nearly ever day, sometimes just mixed with water after a workout and other times mixed with a banana, almond milk, nut butter or berries. There is nothing wrong with using protein powder to reach your goals. There are plenty of brands on the market, including plant-based and dairy or gluten free versions. Pick some up and use it at the end of the day, if you need a little bit more.