Want To Eat More Protein?
So you've bought into the idea of eating MORE PROTEIN…
You've heard that it's FILLING
That it protects your muscle mass and metabolism
That it can help you succeed in dieting... no matter what diet you're following
But now what? Where do you even start? Without completely overhauling your entire way of eating...?
START HERE:
Take a look at the protein you're already eating and simply increase portion sizes of the lean proteins you already enjoy!
This means you'll want to keep a food journal - whether electronic or paper and pencil. Try it for a week, and circle your lean protein go-to's!
For example, let's say you ate a turkey sandwich for lunch a couple of days last week. On the other days, you had a salad from the cafeteria with a 3oz chicken breast on it. You'd circle the deli turkey and the chicken breast.
To increase the protein, try doubling the turkey slices, and make that chicken breast a 4, 5, or even 6oz portion!
If you repeated that process for your other main meals, those simple, little tweaks could help you to feel significantly *more full* without having to research new recipes, eat differently (or more often), or rely on protein shakes and bars (not that there's anything wrong with those).
Small, realistic changes make the greatest impact over time because those are the ones you're able to STICK TO!
Still Could Use More Protein?
Let’s say you try my EASIEST strategy to eat more protein WITHOUT completely overhauling your diet and it’s working - you're eating more protein and have noticed you're more satisfied during the work day and WAY less snacky in the evenings. But you know, you could still use more protein...
So now what?
After increasing the lean proteins you already eat, now start looking for high-protein versions of the foods you *already enjoy!*
Next time you get groceries, compare a few nutrition labels against your usual brands and SWAP them out for the ones that are highest in protein (but close in calories to your usual staples).
Let's say you buy bread, pasta, and yogurt on a regular basis. The great news is there are high-protein versions of all of those foods!! The same goes for oatmeal, waffles, and even ice cream.
Of course, not everything you buy has to be high in protein - but try a few new brands each week until you found some new, delicious staples that are more in line with your goals!
Another easy swap could be in your proteins themselves - swap 80% lean ground beef for the 90 or 93% lean version. Swap chicken thighs for chicken breasts, and hotdogs/brats for chicken sausages!
If your goal is to get leaner and build sexy curves, I can help with that structured plan. Oh, and you won't have to give up cake either or carbs or any food you don't want to give up. Learn more about my 12 Weeks to Fitness group coaching program here.