Protein

Protein is one of the super nutrients we love to help you lose weight. It helps build and maintain muscle which helps you burn more calories at rest, increase metabolism, repairs tissues, strengthens your immune system, effects your hunger and satiety hormones and decreases cravings. If that wasn't enough, protein requires more energy to digest than carbohydrates and fats. The more protein you eat, the better chance you have at losing weight.

How much protein do I need?

It's recommended that women take1.2g of protein per pound of weight and men take 1.3g of protein per pound of weight. This comes close to our recommend 37% of your recommended calories coming from protein. Make sure to pay attention to your body and digestion. You want to feel energetic!

Protein makes me feel more full?

Thermic effect of food

This means that your body burns calories when it is eating and digesting calories. As much as 10% of the calories your burn every day is from managing what you eat! Whoa, right? Protein is the king of them all.

Take a look

Healthy protein sources

You can find protein in lean meats and plant based foods. Whole foods are the ideal way to get your protein sources as they will make you feel full and stave off your cravings.. But if you're in a rush, you can also supplement with protein shakes and protein bars. Watch the label for sneaky ingredients such as added sugars, carbs and additives. If you can find foods with more protein than carbs and fats then it's most likely a winner.

Grocery store shopping

• Premier protein shakes: protein 30g, carbs 4g, fat 3g

• Fairlife protein shakes: protein 30g, carbs 4g, fat 3g

• Greek yogurt plain: protein 20g, carbs 8g, fat 4g(drizzle some honey, cinnamon or fresh fruits for flavoring)

• Beef jerky: protein 10g, carbs 6g, fat 1.5g(watch the sodium & additives)

• Tuna creations: protein 17g, carbs 1g, fat 1g(This is the best bang for your buck for protein)

• Pork skins: protein 8g, carbs 0g, fat 6g

• Low fat cottage cheese(1%): protein 12g, carbs 4g, fat 2.5g

• Powdered peanut butter: protein 6g, carbs 5g, fat 2g(put in shakes or oatmeal)

• Natural peanut butter: protein 8g, carbs 5g, fats 16g(the ingredients should be peanuts only)

• Rotisserie chicken from Sam's / Costco $5

• Grilled chicken from Sam's / Costco

• Egg Souffle's from Sam's / Costco

• Halo ice cream: 300 calories per container. Wow right?! protein 6g, carbs 18g, fat 3g
  

Animal sources

Plant-based protein

Dairy

Supplements

Dishes

Protein portions

It's not about decreasing calories, it's about changing where you get those calories from. You can do this by changing up your meals.

Breakfast

Normal: 2 eggs + 2 wheat toasts + 1tbsp almond butter

Protein substitute: 3 eggs + 1 wheat toast + 1tbsp almond butter

Lunch

Dinner

Increase the protein in your diet and you'll find that you are more satisfied, less hungry, have less cravings. It will be easier to stay within your calorie budget without being hungry all of the time and more energetic!

More Recipes

High protein breakfasts

• Eggs: 3 eggs + 2 slices turkey bacon + 1 slice whole-grain toast + 1/4 avocado.

• Parfait: 1 cup Greek yogurt + 1 cup berries + 10 walnuts.

• Omelet: 1 egg and 3 egg whites, bell peppers and mushrooms + 1 apple.

• Oatmeal: 1/2 cup oatmeal + blueberries + cinnamon + 1/2 apple.

High-protein lunches

High-protein dinners

High-protein snacks