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.
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. Liquid egg whites 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.
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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! I love using Clean Simple Eats protein powders with my code: stayfitmom because it has clean ingredients and they have so many good flavors. You can use our discount code to save 10%! It’s stayfitmom and you can order here.
- 1/3 cup old fashion oats(27g)
- 1/3 cup liquid egg whites
- 1/3 cup plain Greek yogurt (75g)
- 1/2 scoop (17g) protein powder
- Save 10% on all Clean Simple Eats flavors with my code: stayfitmom
- 3 drops liquid stevia*optional
- 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.
Amount Per Serving:
|% Daily Value*|
|Total Fat 2||3.1%|
|Total Carbohydrate 22.5||7.3%|
|Dietary Fiber 2.7||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.
Stay Fit Mom
It's always best to calculate your macros per serving using your exact ingredients.
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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.
Giveaway!!! Can’t wait to try the overnight oatmeal!!
These look so yummy! Thank you for sharing ??
I’m definitely going to try making these!! I have never tried making over night oaks with eggs whites!! I’ll let you know!! Thx for sharing!! DBond
I haven’t tried Overnight Oats yet – but this recipe looks easy and yummy. Thanks.
Those overnight oats look amazing! Adding to my list ???
I love All Whites, and always have them in my fridge too. I love hot cereal, so I have been adding them to my oatmeal or cream of wheat and it is delicious, plus the macros are great too pretty much 1:1. I never thought of using them in overnight oats! I will be trying this for sure! I also love to add them to soup too because I love soup, but the protein is not ever as high as I would like it to be. Thanks for the great idea! 🙂
I love liquid egg whites. Couldn’t get by without them.
I need to try this. Thanks Krista!!
I think these are going to go on the menu next week! Instead of protein powder, can I use collagen peptides? I usually drink protein water and i don’t think that would be a good mix. lol
I can’t wait of make else!
I can’t wait to try these!!
Will definitely try the recipe! I always keep the same egg whites on hand. Would love the giveaway!!!
I love the idea of having breakfast ready in the fridge on days I know I need to run out the door! Would love to win the running belt and smoothie blender! Thanks for the tips and recipe!
I’m going back to school in a few weeks (I teach second grade) and this recipe sounds perfect for my hectic mornings. Thanks!!
Yes! I have been taking it with me in the car this week and it’s perfect.
These look delicious and will be perfect for having somethig ready to grab with the craziness of back to school! Thanks!
I’m definitely trying these for Jacob!!
Love these ideas but what if you don’t have the egg whites? Any way to up the protein without adding more carbs at the same time? Thanks for posting this.
I love this idea but what if you don’t have the egg whites? Any way to up the protein with our simultaneously upping the carbs?
The egg whites are the highlight of this recipe becuase they help soften the oats and provide a large portion of the protein. You could use some sort of milk instead, but you will be sacrificing protein and adding carbs.
I can’t wait to try these- sound delicious!
Love, I have told everyone at work about this recipe!
Thanks for spreading the work!
These are going to be a must try for me! I’m bad at eating breakfast, if it isn’t on the go during the week I struggle so much ?
This is perfect for you! I make 4-5 at a time to last me the whole work week. Easy peasy!!
Great post! I’m always struggling to meet my protein and have never thought of egg whites. Duh! Will have to now try them in my oats
ThAnks girls! Holly
Have been wondering how to add egg whites to my oats – wasn’t sure on the ratio and if they needed to be cooked. Thanks for the post!!
Must give this a try! Could you substitute the stevia with honey?
Yes! I bet honey would be delicious!
The overnight oats look amazing! I’m totally lactose intolerant and don’t do dairy (this is the worst bc I love ice cream…and cheese) do you think a non-dairy yogurt will work similarly?
Yes, I’m sure that it would! Give it a try and let us know what you think!
Just use lactose free – that’s what I do!
Oooo! I’m gonna try both!! ?? Thanks ladies!
Those overnight oats look so yummy! I am buying the stuff tomorrow to try them! Thanks girls ❤️ yay for a giveaway too!
Thanks for this great and convenient grab and go idea… they look so good. I haven’t ate the egg whites raw yet but interested to try!!
I’ve been looking for a good overnight oats recipe! I will try it next week!
I have saved the post and I am excited to try this recipe. I’m starting my weight loss journey and looking for healthy recipes. Thanks!
Curious about adding egg whites…do they change the flavor? How long would the oats last in the fridge?
You won’t taste egg at all and would never know they were in there. I keep these in the fridge for a good 5 days with no problems.
I still struggle with the idea of raw egg whites! I know it’s safe… but eeek! I just need to get brave and try them! Btw, the protein chart is handy! Good way to see protein dinner options on a rotation.
Also, any bean pasta out there is a great source of protein. Basically, a 1-to-1 ratio of carbs to protein and tons of fiber. Win-win-win!
Yes beans!! I will have to add them to the chart. Thanks Leah!
I just found you on Instagram using the macro hashtag! I am loving your recipes!
Thank you so much! We’re so glad to have you and we hope you enjoy some of our recipes!
Gotta try these! They look so yummy!
Well yummy!!! I’ve never thought to put egg whites in my overnight oats. I’m totally trying your recipe! Thank you 😉
The overnight oats recipie looks so simple! I cannot wait to give it a try.
Overnight oats would be a easy way to get a healthy breakfast. I am going to have to try those recipes!
Let us know what you think!