How to Eat More Protein

IMG_1993.jpg

HOW TO EAT MORE PROTEIN

How much protein do I need? 

The Recommended Dietary Allowance (RDA) is 0.8 g per kilogram(kg) of body weight per day. 

Endurance athletes may need from 1.0 - 1.6 g per kg. Strength/Power training athletes up to 1.6 - 2.0 g per kg. All the rest of us probably need between 0.8 - 1.5 g per kg depending on intensity, duration, and age. 

I instruct most healthy and active clients to consume 15-20 g of protein at each meal/snack. (If you want an exact number, please consult a Registered Dietitian -R.D. or R.D.N.- who can base your intake on your nutritional needs, exercise, and medical history.)   

Depending on your exercise and intensity, 10-35% of your daily calories will be from Protein.

Can I eat any type of protein? 

Keep in mind that the protein you consume can affect your health. Higher-fat protein sources (for example: higher fat beef, sausage, bacon, whole milk products) have been linked to disease. 

What happens if I eat too much protein?

Consuming more than 2.5 g of protein per kg of body weight has been shown to increase risk of fatigue, weight gain, dehydration, constipation, vitamin/mineral/antioxidant deficiencies, passing too much calcium in urine, and liver overload.

What foods provide approx. 15- 20 grams of protein at a meal?

  • 2 cups Milk

  • 3 oz lean Beef, Chicken breast, Pork tenderloin, Turkey breast, Bison, or Fish: salmon, halibut, chunk light canned tuna (not albacore)

  • Vegetarian sources:

    • 1 cup Tofu 

    • ½ cup Tempeh 

    • 1 cup Edamame 

    • 1 cup Chickpeas

    • 1 ¼ cup Black Beans 

    • 1 cup Lentils 

    • ½ cup Peanuts 

    • ½ cup Almonds

    • ½ cup Spirulina

    • 2 cups Quinoa 

    • ½ cup Teff 

Can you give me more specific ways to eat more protein at meals?

Breakfast:

  • 3 egg omelette with spinach, onions, peppers

  • Whole grain bread or Thomas Multigrain English Muffin with avocado and 2 eggs  

          fried in splash of olive oil

  • Greek yogurt parfait with walnuts and berries

  • 1c Oatmeal + ¾c milk, ½c slivered almonds, berries

Lunch/Dinner: 

  • Turkey sandwich with Cheese and Chia Seeds on whole grain or Ezekial bread 

  • Turkey, lean Beef, or Bean burger

  • Dark leafy green Salad (spinach, kale) with broccoli, mushrooms, tomatoes, sprinkled with hemp seeds, and topped with Quinoa, Tempeh, Salmon, or Chicken

  • Whole grain bread spread with 2 TBSP Nut Butter, sprinkle Chia seeds, sliced bananas

  • Sprouted grain bread with hummus, avocado, cucumbers, red peppers, and spinach

  • Lentil Soup

  • Quesadilla- whole grain tortillas, black Beans, shredded spinach, topped with plain greek yogurt and salsa 

  • Quinoa, black beans, tomatoes, avocado, and corn. Toss with olive oil, lemon juice, and cilantro.

  • 3 oz. lean Beef, Chicken breast, Pork tenderloin, Turkey breast, Bison, or Fish, served with vegetables

Snacks:

  • Smoothie with greek yogurt, frozen berries, banana

  • Protein Bars- RX bars, Oatmega Bars, Larabar protein bars, Kashi GO protein bars, Kind protein bars

Check protein bar ingredients. Many are high in added sugars and contain too many additives. Look for less than 6 g added sugar and natural ingredients you understand. 

What are ways to add Just a little more protein to my healthy meal?

  • Top salads, yogurts, cereals with a sprinkle of hemp hearts, beans, or chickpeas

  • Top yogurts and cereals with nuts or seeds

  • Add an extra egg into your pancake or waffle batter

  • Add beans to your pasta dishes or salads

  • Use quinoa instead of rice or pasta

  • Add cooked lima beans, peas, or black beans into your canned soup

  • Use greek yogurt instead of regular yogurt

  • Snack on steamed edamame

Be Healthy, Healthy TipsSuzanne Brownprotein, ways to add protein, how to eat more protein, how to add more protein