A protein-forward diet is helpful in meeting your weight goals - whether it's to lose weight or gain weight because protein helps keep us full and satiated and avoid blood sugar spikes.
Protein also helps us build lean muscle mass and support all those hours you're putting into your workouts.
But, do you know how much and what sources of protein are best for you?
Here is the SWW™ formula for how much protein you should be having a day:
Ideal weight:___________pounds / 2.2 = __________ kilograms
__________ kilograms rounded to the nearest number = ____________
__________ rounded kilograms x .08 = ____________ grams
__________ grams rounded to the nearest number = _________ grams of protein you should eat in a day.
It's way less than you think, right?
Be mindful of how much you are consuming. When we over consume protein that our body doesn't use, we convert it into sugar.
Incorporating a plant based meal into your routine is always beneficial.
One of my favorite Sunday night detox tricks is to have a veggie or a lentil soup for dinner at 6pm and close the kitchen. This will give you a longer fast the next day and give your body a jumpstart on recovering from weekend indulgences.
Ask yourself where you are getting your protein from and make a list of how much of it you consume. See below examples of protein and their amounts.
Where are you getting your animal protein?
- Grass-fed Beef (4oz) - 24 grams
- Chicken (3oz) - 28 grams
- Turkey (3oz) - 25 grams
- Salmon (3oz) - 22 grams
- Shrimp (3oz) - 20 grams
- 1 large egg - 6 grams
- 1 scoop of Be Well by Kelly Protein Powder- 25 grams
Where are you getting your plant-based protein?
- Asparagus (4.32 grams of protein per cup)
- Avocado (4 grams per avocado)
- Broccoli (4.28 grams per stalk)
- Brussels sprouts (5.6 grams of protein per cup)
- Kale (2 grams of protein per cup)
- Mushrooms (3 grams of protein per 5 medium mushrooms)
- Raw Almonds (6 grams of protein per ounce)
- Hemp seeds (5 grams of protein per tablespoon)
- Pistachios (6 grams of protein per ounce)
- Chia seeds (4.69 grams of protein per ounce)
- Pinto Beans (1/2 cup) - 11 grams
- Lentils (1/2 cup) - 9 grams
- 1 scoop Truvani Protein Powder - 20 grams
Once you have added up your protein amount from the sources above, check back with our formula to see if you are meeting the right amount. Take into consideration how active you are and if you are training a lot add 30-40 grams of protein to your ideal amount.
Looking for a fast protein filled snack you can take with you on the go?
Check out our Protein Power crackers that combines high protein with healthy fats.
They are the perfect snack when you need a pick me up, easy to travel with and simple to make.
And of course- you know my favorite- R.E.D.D. Bars.