Meeting your Protein Needs

How much protein are you eating? ?

How much protein SHOULD you be eating? ?

Protein is the most satiating macronutrient and MOST Americans are NOT getting enough.

You should be aiming for ~1g protein per pound of ideal body weight. ?The RDA (recommended daily allowance) is 0.8g per kg body weight) but the RDA is the minimum amount of protein required to avoid disease, not the amount needed to thrive. ?

If you’re currently consuming 1/2 of what you need to thrive, it can seem like a lot, but I’m going break it down and show you how to reach your protein goals at various caloric intakes. ?Below are a few sample meals plans: two ~1600 calories, one ~1800 calories, and the last one ~2100 calories. ?

All these plans break down to be about 30% of your total calories from protein. ?You can personalize the remaining calorie split between carbohydrates and fats to suit your preferences and/or performance goals. ?If weight loss is a goal, research shows there is no difference in results as long as you are maintaining a calorie deficit.

In these examples, you can see a variety of foods prepared in a variety of ways, all prioritizing protein while balancing calories. ?You can personalize the portion sizes of all macros to adjust for your own caloric needs but EVERYONE should be shooting for a at least 100g protein and optimally, more. ?

YES, you will likely feel fuller after meals but this is a good thing! ?You may find it easier to walk past the break room donuts at 10am and more sustained energy through the afternoon! ?You will also likely find it easier to build muscle, lose fat, and stabilize your mood!

If you’re currently under eating protein, you’ll likely be pleased with the results when you get your protein into the optimal ranges for your health. ? ?

If you’d like more help in personalizing your protein and nutrition as a whole, you can always book a FREE discovery call. ?

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