Protein is Your Bestie

This article is part of our Small Steps Create Big Change to your Health and Wellness Series.

Brace yourself - the numbers you are about to see might blow your mind a little bit. I was just reading an article from what I thought was a reputable health source that listed the recommended amount of protein for women at 46 grams per day. WHAT?! This is practically starving your muscles and zapping your energy.

Getting enough protein each day is crucial to staying strong as we age, losing fat and maintaining muscle mass. It makes you feel full, too, and keeps those cravings away.

So how much do you need? Your goal is to get .8-1 gram of protein per pound of ideal body weight. Example: If you want to weigh 150 pounds, aim to eat 120-150 grams of protein per day.

I know this sounds like an insane amount, but once you get rolling on consciously incorporating more protein into your meals, you will be convinced.

The best sources of protein for the human body are: cage-free organic eggs, grass-fed beef, and hormone-free/organic (if you can afford it) chicken and turkey, wild salmon, cottage cheese and Greek yogurt-if you can tolerate dairy.

I know organic and grass-fed are more expensive, but it is becoming more widely available at Walmart and Warehouse stores like BJ's and Costco. You will spend a little more now, but you will save in the long run on medicines and medical costs.

The Ms. Medal Chasers are carnivores, so this is a meat-based view, but as always YOU DO YOU.

Here are some approximate protein counts for the best sources:

1. Meat:

   • Chicken breast (cooked, skinless, 3 ounces): 26 grams

   • Chicken thighs (cooked, skinless, 3 ounces): 21 grams

   • Ground turkey (lean, 5 ounces): 36 grams

   • Turkey deli meat (oven roasted, Casttle Wood Reserve, 4 ounces): 18 grams

   • 90% Lean grass fed ground beef (cooked, 5 ounces): 26 grams

   • Roast beef, deli (3 ounces) grams 21

   • Pork (cooked, 3 ounces): 22 grams

2. Fish:

   • Salmon (cooked, 3 ounces): 22 grams

   • Cod (cooked, 3 ounces): 19 grams

   • Sardines (canned in oil, drained, 3 ounces): 21 grams

3. Seafood:

   • Shrimp (cooked, 3 ounces): 18 grams

   • Crab (cooked, 3 ounces): 18 grams

4. Dairy:

   • Greek yogurt-full fat, no flavoring or sugar (6 ounces): 15 grams

   • Cottage cheese (1 cup): 22 grams

5. Eggs:

   • Whole egg (large): 6 grams

   • Egg white (1 large egg): 3.5 grams

   • Egg Life Wraps (2) 10 grams

       6. Bovine Protein Powders

• Equip Foods Bovine Protein Powders

Plant-Based Proteins (these are not the best sources of protein, read why here):

• Lentils (cooked, 1 cup): ~18 grams

• Chickpeas (cooked, 1 cup): ~15 grams

• Tofu

Healthy Habit Hack:

Use an app to pre-plan the day before so you can track your meals and protein.

A plan makes it much easier to prep and stick to what you decide to eat when you are in a good headspace. We love Lose It.