Simple, Not Easy
It sounds so simple. And it is - or it should be. But it's not easy! Because if it was, we'd all be doing it. My reflections on choosing simple, even when it's not easy.
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Everything below is written in no particular order. However, it’s all written with a ‘tough love because this is real life’ approach because I need to be real!
Eat Protein, More Than You Think
Where ever you stand on the question of protein and how much is enough, most respected experts currently recommend between 0.7 and 1.0 grams of protein per pound (not kilo), of body weight.
So if you weigh 150 pounds, your protein should be 70% of that (get your calculator out and .7 x 150 = 105) or 105 grams, at the low, end per day.
At the high end, it’s a 1:1 ratio so 150 pounds = 150 grams protein.
If you’re 200 pounds, that’s 140-200 grams daily.
You’re immediately thinking, ohmygod that’s so much, that’s way too much, I could never eat that much.
Wrong. It’s not too much protein for most healthy adults, especially if you’re trying to:
age gracefully
retain muscle
protect your bone health
not have cravings every hour or two
not binge on sugar
sleep well
stay lean and trim rather than chubby and flabby
build muscle
maintain the muscle you do have (muscle burns more calories than fat when you’re doing absolutely nothing) which in turns ensures that
your metabolism stays strong and fiery rather than barely chugging along.
You need to make conscious choices at every meal to eat protein. This is simple, not easy - but it become easier as you do it and live it. I’ve been eating this way for 3 years and in the last 2 months have really, really doubled down on it and am seeing positive results in all aspects of my health and wellness.
Sheet Pan Chicken & Sweet Potatoes, Lemon Pepper Chicken, Sheet Pan Chicken Fajitas
You need to become friends with eggs, egg whites, cottage cheese, Greek yogurt, chicken, turkey, and beef although for me personally beef is less than 10% of my monthly protein. If I am eating beef, I’m making something like Beefed Up Taco Meat because there are vegetables for fiber and bulk to keep me fuller and digestion on track. Protein powder is less than 2% of my monthly protein intake but it’s a tool if you need it. Real food > processed food.
You need to be averaging at least 30-35 grams of protein at every meal so things like an egg white scramble + 1 egg + lots of veggies scrambled in (zucchini, mushrooms, bell peppers, onions) so you’re eating a big volume of food with fiber AND your protein goal is met.
I have a whole section of recipes on my site that are High Protein 💪🏻. For example, I love my new Two-Ingredient High Protein Wrap recipe with 51 grams protein just in the wrap, before you even stuff it. Add some canned tuna, leftover chicken, black bean salad, etc. and you’re at an easy 70 grams of protein.
📣 I have a High Protein Recipes ebook each with 30 grams protein per serving for anyone who needs recipe ideas!
