New protein research has just dropped for heart health month, suggesting that you need more…and less…protein. Let’s take a look, and see some examples of how you might reach your protein goals:
NPR has this lovely quick read up about womens’ strength training and protein needs – and it echoes conversations I have all day, every day, at work. But, of course, this other research popped up this week suggesting that 22%, or about 25g per meal, might be the magic amount of protein for improving health but not damaging your arteries…though the study was limited to just 23 human participants and used a liquid meal, not whole foods…and plant protein is lower in leucine.
(I will be moving along with business as usual until another study offers more insight.)
I think protein is important for satiety, sustained energy, and blood sugar balance. Anecdotally (“bro science”), protein is necessary for building and maintaining muscle. Folks who train with me don’t eat like bodybuilders, so I’m not too worried about the new research.
Here are some ideas for how to include 100g of protein in your day without having to think too much – I included the protein parts in my lists, but YOU add the fruits, bonus veggies, peanut butter toast, etc that you love to make it your own day of eats! These are NOT meal plans, and you could totally pick and choose from the lists to create days that you look forward to…I am just offering protein ideas!
- Overnight oats made with 1/2 cup rolled oats and 3/4 cup nonfat greek yogurt (add other toppings as desired), plus a latte or smoothie that includes 1 cup unsweetened soymilk: 28g protein
- Lettuce wrap with 4oz sliced turkey and 1/2 a small avocado (add sides and other ingredients as desired): 26g protein
- 1/4 cup almonds with 2 “light” string cheese (part skim) (add fruits and veggies for enjoyment!): 22g protein
- Stir fry with 4oz high protein tofu, 1 cup broccoli, and 1/2 red bell pepper (add sauce, rice, etc to finish the meal your way): 24g protein
- TOTAL: 100g protein
- Scrambled eggs made with 2 eggs + 1/3 cup egg whites and at least 1 piece of whole grain toast (add veggies and sides, please!): 26g protein
- 3/4 cup Chicken salad with 15 almond flour crackers and sliced carrots and peppers (add sides, please!): 28g protein
- 1/2 cup lowfat cottage cheese as a “sundae” – add toppings like dried cherries, dark chocolate chips, etc to taste: at least 15g protein
- 4-6oz salmon with 1/2 cup broccoli (add sides! promise me!): 33g protein
- TOTAL : 102g protein
- Breakfast bowl including 4oz high protein tofu, at least 1/2 cup cubed baked sweet potato, and 1/2 avocado: 25g protein
- Quick soup made with 1 cup chicken bone broth, 1/2 cup shredded chicken, and assorted veggies (please add rice, pasta, etc to taste! I’m only talking about protein!): 43+ g protein
- Greek yogurt parfait made with 3/4 cup nonfat greek yogurt and fruit, granola, etc to taste: 16+ g protein
- 1/4lb burger made with 93% lean beef…plus toppings and sides of your choosing: 23+ g protein
- TOTAL: 104g protein
No supplements, bodybuilder food, or crazy serving sizes – just a little bit of planning and, possibly, prep.
Which ideas will you be using?!
I won’t feed you protein, but I will boost your heart health and help you build some muscle for free:
- Wednesday 6:30pm Zumba at Jerabeck Athletic Center (free; second floor dance studio, street parking)
- Saturday 9:30am Zumba at Montrose Collective (free, meets at 888 Westheimer, street/garage parking, and make sure to use your Zumba discount at the Plant Project!)
- Sunday 9am Zumba (free, meets at Levy Park – 3801 Eastside)
- Monday 6:30pm Zumba (free, meets at Levy Park – 3801 Eastside)
