For most women, protein seems to be the most challenging macronutrient to eat each day. Believe it or not, simply increasing your protein consumption daily will most likely result in a loss on the scale and significant changes to body composition. Protein helps build and repair muscle, it helps prevent muscle loss when in a calorie deficit, it is the slowest macronutrient to digest(which helps burn more calories), and it keeps you fuller, longer. Chances are if you’re not keeping an eye on your protein intake you’re probably falling short. I don’t want eating enough of this super macronutrient to be burdensome for you. Let’s talk about how much protein you should be eating each day, compare some typical protein sources, and I’ll even show you an easy new recipe packed with protein. If that isn’t exciting enough, we also have another giveaway for you today!
So how much protein should you be eating each day?
Ideally you should be eating 1 gram of protein per pound of body weight. Now this may seem extremely high for some of you, so I suggest starting small and maybe working up to 1 gram per pound of your goal body weight.
Example: A 150 pound adult should eat 150 grams of protein each day.
The next question is, what does 150 grams of protein look like?
Here are some of the easiest protein packed whole foods to consume and an idea of how many grams per serving you’re likely to be eating.
Average Serving Sizes & Macros
|Boneless, skinless chicken breast||100g (raw weight)||23P/0C/1F|
|Ground Beef-85/15||100g (raw weight)||18P/0C/15F|
|Ground Turkey-93/7||100g (raw weight)||19.4P/0C/7.1F|
|Salmon||100g (raw weight)||20P/0C/13F|
|Shrimp||100g (raw weight)||13.2P/0C/0.9F|
|Egg Whites (AllWhites® Brand)||3 Tbls.||5P/0C/0F|
|Canadian Bacon||4 slices||10P/1C/1.5F|
|Turkey Lunchmeat||2 oz.||9P/4C/1F|
|Black Beans||½ cup cooked||7P/20C/0.5F|
|Lentils||½ cup cooked||9P/20C/0.4F|
|Broccoli||1 cup raw||2.6P/6C/0.3F|
|Fat Free Cottage Cheese||½ cup||15P/5C/0F|
|Plain, Nonfat Greek Yogurt||½ cup||12P/5C/0F|
Keep in mind you can also increase your protein intake with protein powder and protein bars. These products were created for convenience and shouldn’t be consumed in large quantities. Whole food sources are always best, but don’t hesitate to use a scoop of protein powder daily, especially if you’re struggling to consume enough protein.
If you’re a busy mom like me, you need a quick breakfast or pre workout meal you can grab and eat on the go! Since returning to work last week I’ve been keeping my fridge stocked with overnight oats. I’m all about convenience and this recipe is just that. With just a few simple ingredients, including AllWhites 100% liquid egg whites, and a few minutes preparation time you’ll have a protein packed breakfast made and ready for each day of the week. 1 serving of these overnight oats will yield you 31 grams of protein, 2 grams of fat, and 22.5 grams of carbohydrates (leaving you some wiggle room to add in some fruit to get that 1:1 ratio). I always keep my fridge stocked with AllWhites® Brand because they contain 100% real liquid egg whites, they are rich in protein, fat-free, and safe to consume uncooked because they are pasteurized. I like adding them to smoothies or dressings, but created this recipe for when I’m in a hurry and need something I can just grab and go with. Did I mention yet how yummy these overnight oats are!? I love topping mine with banana slices and cinnamon, strawberries, or blueberries.To make these overnight oats you simply need AllWhites 100% liquid egg whites, old fashioned oats, plain Greek yogurt, and some liquid stevia. I like making mine in these wide mouth mason jars, but any small container will work. See below for step by step instructions for whipping up this simple recipe!
- 1/3 cup old fashion oats
- 1/3 cup AllWhites® 100% liquid egg whites
- 1/3 cup plain Greek yogurt
- 1/2 scoop protein powder
- 3 drops liquid stevia
- In a wide mouth mason jar or small container combine all ingredients.
- Stir well and refrigerate overnight.
- Enjoy the next morning cold topped with fresh fruit, sprinkled with cinnamon, 1 tablespoon of powdered peanut butter, or even 1 tablespoon of coco powder.
It's always best to calculate your macros per serving using your exact ingredients.
|Amount Per Serving|
|% Daily Value*|
|Total Fat 2||3.1%|
|Total Carbohydrate 22.5||7.5%|
|Dietary Fiber 2.7||10.8%|
|Vitamin A||Vitamin C|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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This is a sponsored conversation written by me on behalf of AllWhites 100% liquid egg whites. The opinions and text are all mine.