How to Crush Your Protein Macro Goal!
In the Faster Way to Fat Loss, we like to say Protein is KING and for some, specifically women, it’s much more challenging to meet your protein macro. When I work with clients, I tell them the first macro I want to see at goal each day is protein because it’s that important! All macros are important for different reasons, but protein is critical to changing your body composition and meeting your health and wellness goals.
How do I meet my protein goal from whole foods?
Batch cook two or three of my favorite sources of protein. I prefer to cook with salt, pepper garlic, and lemon. That way I can use it for different recipes and flavors throughout the week without getting bored. If I cook plain ground beef, I can do a taco bowl one night, lentil pasta with marinara and ground beef another night (this is double protein with the pasta) and use the toppings for pizza on Friday. A pot of shredded chicken goes a long way as well! Stuff a sweet potato, add on top of some greens, or create a cold chicken salad.
Vary your protein sources. Don’t solely rely on animal protein sources. Veggies, legumes and quinoa are an amazing source of whole food plant based sources. Think of things like peas, edamame, beans, lentils, broccoli, and quinoa just to name a few. Foods have come a long way and they make many pastas that are single ingredients such as red lentil, chickpea, or black bean. These pack a punch with protein and great amounts of fiber. Our family favorite brand is the Banza brand. They are great tasting pastas that pack anywhere from 14g to 23g of protein per serving. Another solid option is the Trader Joe’s Red Lentil pasta. It’s a single ingredient, organic, gluten free, high protein (15g per serving) versatile pasta that doesn’t fall apart.
Divide it up! Take the amount of times you plan to eat each day and divide by the amount of protein grams that you need to hit. For example: If you need 120 grams of protein and you plan to eat 3 meals, then you need 40 grams of protein per meal. Or maybe you have 50 grams when you break your fast, then 35g per other two meals. This helps you visualize the amount of protein needed to reach your daily goal and helps you plan your meals.
Eat Protein First! Maybe not the most popular way, BUT eat your protein first at each meal before the other foods. Protein leads to greater satiety and you’re also less likely to overeat other macros. We eat for amino acids, so if you don’t get enough protein, your body will continue to hunt for other foods and eat until it gets what it needs.
If in doubt Supplement with a Shake! I always try to hit my protein goals through meals. BUT if I happen to be on the go or having trouble reaching my daily protein goal, I will supplement with a protein shake. Personally, I love FASTer Way’s Chocolate Hydro Beef Protein powder (Faster Way Shop ) and a new favorite for me is Ambrosia Planta sprinkle cupcake plant protein ( Sprinkle Cupcake Protein Powder ). There are many options, so a huge factor is your personal taste. Variety is important to me as I’m a mom on the go chasing O’Connor boys all the time! I’m confident I can still be out and about while reaching my health and wellness goals. If you enjoy having a protein smoothie or shake then absolutely go for it, just be sure to follow the recommended servings per day based on each manufacture.
Have questions about protein, send me an email at ann@chasingoconnors.com.
*All links are commisionable
