When Eating Your Protein Feels Like a Full-time Job

Everyone I’m sure is well aware of the need to boost our protein intake, particularly women in middle age. It’s hard to get away from that message coming at us from every angle. Food advertisements plug protein as being added to all types of foods—even those that normally don’t include protein. To me, it’s pretty exhausting, to be honest!

It seems like everything, and I mean everything, nowadays has added protein. Foods that normally wouldn’t even have protein. Often these foods are ultra processed so while we might be getting better at hitting our daily protein mark, we may be adding a lot of other additives that are not so good for our body at the same time. So, we don’t need everything we eat to have added protein!!

How to Maximize Your Protein Consumption:

• Boost your protein first be eating real food, like meats (beef, poultry), fish, eggs, cheese, Greek yogurt, and legumes, such as lentils, chickpeas, edamame, peas, and peanuts. Other surprisingly higher in protein veggies include Brussels sprouts, spinach, broccoli, asparagus, and artichokes. (You don't have to eat meat to meet your daily protein needs, but it does help. I myself eat some red meat but get more of my protein from poultry, dairy and legumes.)

  
  

• Supplement with whey or pea protein in smoothies or coffee drinks. For my smoothies, I like to add spinach and/or kale, Greek yogurt, small amount frozen berries or other fruit, protein powder (Garden of Life is my favorite) and water. I also like Orgain’s Café Latte protein shake.

  
  

• Finally, if you are still not meeting your mark and you can’t stand the thought of eating anything more, mix some Essential Amino Acids powder into water (look for brands without acesulfame potassium and sucralose). Unflavored versions of EAAs provide all 9 essential amino acids to form complete proteins without the junk.

How Much Protein Should I Consume?

Aim for at least 30-35 grams of protein per meal. You want to aim for at least 100 grams of protein a day. (The official advice is .8 grams protein per each pound of ideal bodyweight. So, if your ideal weight is 130 pounds, your protein target should be ~104 grams of protein.)

• If you snack, your meals can be on the lower end (25-30 grams) and then you can make up the difference with your snacks. Make sure those snacks pack at least 10-12 grams of protein as well.

  
  

• Even your desserts can be protein forward (yogurts, cottage cheese, cheese with fruit) if you approach it with some creativity. Even dark chocolate contains 3 grams of protein in a 1ounce 70-85% cacao piece.

How Can I Supplement with High-Protein Snacks and Desserts?

If you are like me and don’t like to eat too large meals and tend to eat 4 smaller meals a day (or two meals with two snacks), here are some of my favorite high-protein snacks or desserts (including one snack I should eat but don't!):

• Greek yogurt with small bit of nuts (I like walnuts or almonds) or berries;

• a couple slices of cheese and crackers (I like Triscuits for only 3 ingredients—whole grain wheat, canola oil, and sea salt—along with 3 grams each of protein and fiber per 6 crackers serving);

• Hummus with carrot sticks;

• A slice or two of turkey/chicken meat rolled up;

• Peanut or almond butter on apple slices;

• A half or a whole protein bar. (I like IQ bars that use only wholesome ingredients, provide 12 grams protein, 1-2 grams sugar, and 7-8 grams fiber);

• Dark chocolate 1 ounce square;

• Roasted edamame mixed with some nuts or peanuts (a nice crunchy treat); and

• A hard-boiled egg (one of the best to eat but unfortunately, I don’t like eggs ☹)

Don’t stress. Getting enough protein should be delicious, not a job. Maybe some of the above tips will help you meet your quota without driving yourself crazy.😊