Choosing to Reset

I thought I ate well when I started this journey, I thought that my problem was that I was eating too much and I decided to watch my portions and that processed foods needed to go. I started cutting out the processed foods, cooking more at home, eating more vegetables and I thought I was doing great. Even though I was eating less, I wasn’t seeing any signs that my weight was dropping and I was exhausted. I would crash in the afternoon and had no energy. I reached out to some nutrition experts who shockingly followed me. Every single one of them recommended journaling my food. I agreed on writing down everything I ate for a week and sent it to two nutrition coaches. They were not impressed with my diet. I wasn’t eating enough protein. I was getting between 30 and 40 grams of protein a day. Way too low.

I also learned that protein also plays a role in maintaining bone density, which can help reduce the risk of fractures. That was an eye opener for me as someone who has a family history of osteoporosis and currently has been diagnosed with osteopenia.

Here is what I have learned over the last 10 months: Incorporating more protein into my diet while maintaining balance is easier than you might think. I still sometimes slip back into my routine of not choosing protein when I’m hungry but I’m a work in progress too.

This calculator can help with how many grams of protein you should be consuming daily depending on your age and fitness level.

Here are some simple strategies that I’ve learned works for me:

1. Add Protein-Rich Snacks:

• Greek Yogurt: High in protein, it can be topped with nuts, seeds, or fruit. I love fruit.
• Hard-Boiled Eggs: Easy to prepare and store, making them a convenient snack.
• Cottage Cheese: Pair it with fruits or vegetables for a balanced snack. Honestly I have learned that I like it with pepper and carrot sticks.

• Chomps Meat Sticks: My current favorite shelf stable snack. You can probably find one in my backpack if I’m out and about.

• 100 Calorie individual bags of almonds or walnuts: Along with Chomps, there are probably a packet of nuts,

2. Upgrade Your Breakfast:

• Egg-Based Dishes: Try omelets or scrambled eggs with vegetables. I’ve been making egg bites in the oven the recipe is here.
• Protein Smoothies: Blend Greek yogurt, cottage cheese, or PB2 powder with fruits, vegetables, and milk or a milk alternative. Some ideas here.
• Overnight Oats: Mix in Greek yogurt, old fashioned oats, fruit, vanilla, cinnamon or whatever sounds good to you. Ideas here.

3. Incorporate Lean Meats and Fish:

• Chicken, Turkey, or Lean Beef: Add these to salads, wraps, or grain bowls at lunch. I also eat about 6 ounces of meat at dinner.

• Fish: Grilled or baked salmon, tuna, or other fish are excellent protein sources. Canned Tuna is a great choice also.

4. Include Plant-Based Proteins:

• Beans and Legumes: Add them to soups, salads, or make a bean-based chili.

• Quinoa: A complete protein that can be used in place of rice or other starch. Just being honest, I’m still working on enjoying it. Not there yet.
• Plant Based Faux Meat: It took me a while to try the meat substitute but I’ve found some that I really do like. Particularly hamburger patties.

5. Choose Whole Grains:

• Quinoa or Amaranth: Higher in protein compared to rice or pasta.
• Whole Grain Bread: Choose options with added seeds or nuts.

6. Use Protein-Rich Toppings and Mix-ins:

• Cheese: Sprinkle on salads, eggs, or vegetables.
• Nut Butters: Add to smoothies, spread on whole-grain toast, or mix into oatmeal. I look for no sugar added peanut butter or PB2 powder.

7. Incorporate Protein-Rich Dairy Products:

• Milk: Use it in cooking or drink a glass with meals.
• Cheese: Opt for cottage cheese, ricotta, or low-fat varieties.

Research suggests that spreading protein intake evenly throughout the day (with each meal or snack ) might be more effective for maintaining muscle mass than consuming most protein in one meal

Don’t Forget to Balance Your Plate:

• Half Vegetables: Ensure half your plate is filled with a variety of vegetables.
• Quarter Protein: Dedicate a quarter of your plate to a protein source.
• Quarter Carbs: The remaining quarter should be whole grains or starchy vegetables.