Here’s what we eat in a day…
Coaching clients over the past 20 years who have aspirations of gaining strength, building muscle and changing their body composition, the number one thing holding them back is consistently hitting their protein numbers. If you are going to fully invest in your health, it is crucial to make eating enough protein a top priority.
Here at the numbers: if you are like me, it is important to know the NUMBERS. In general terms, if you have goals of increasing muscle mass, having a range of 80-100% grams of protein of your GOAL weight. If you weigh 170lbs, but want to weigh 140lbs, use 140 as your number. Take that number and multiply it by 80% - that is your low range. Your goal weight will be your top range. So, if you want to weigh 140lbs, your range of grams of protein per day is: 112-140.
Now that you have your range, let’s track it! This is important - track what you currently eat now for ONE FULL WEEK to see where you’re at. What adjustments do you need to make? How much more protein do you need to consumer? Are you way off? Are you feeling overwhelmed? We get it and We can help. This is where most people end up after tracking for just a few days. Don’t get discouraged - this is where we come in to show you how this can be attainable and a lot more simple than you think.
The best thing we can do here is provide you with very specific examples of what we eat daily to reach our protein goals. The reason we want to provide these two examples is because the goals are different. Chelsa aims for 140 grams of protein per day. I try to get over 200 grams of protein per day. Depending on your goals, we hope these two examples will provide you with a glimpse of hope that you really can do this!
What Chelsa Eats in a Day:
Breakfast:
2 Eggs
Eziekel English Muffin
0.5 TBS Teddy’s Natural Peanut Butter
Sprinkle of Sea Salt
Drizzle of raw Local Honey
= 24g Protein
Snack: (or breakfast if I am on the go!)
1 Scoop Just Ingredients Protein Powder
8oz Whole A2 Milk
= 34g Protein
OR
Snack:
Fage Greek Yogurt
(add your favorite topping!) I love apple, cinnamon, and a touch of honey. 🍯
15G
Lunch:
Buffalo Chicken Bowl:
8oz Pulled Rotisserie Chicken
1/2 Good Culture Cottage Cheese (Melted in)
Primal Kitchen Buffalo Ranch Drizzled on top
= 53g Protein
Dinner:
Taco Bowl
6oz ground beef taco meat
Add toppings!
Toppings I typically use:
Sprinkle of shredded cheese
Spoonful of Greek yogurt as sour cream (added protein!)
1/4 Avocado
= 30g Protein
Total: 141g Protein
What Bobby Eats in a Day:
I always start my day with one cup of Bone Broth
= 10 grams protein
Meal 1: Protein Shake
2 Scoops “With In You” Protein Powder
1 Cup A2 Whole Milk
1 Banana
= 58 grams protein
Meal 2: Blue Cheese N’ Egg Smash Burgers
5 eggs
5 Smash Burger patties
= 120 grams of protein
Meal 3: Salmon w/ Jasmine Rice
8 oz Salmon
1 cup of Rice
= 45 grams of protein
Total: 233g Protein
As overwhelming as it seems, we hope seeing the above example offers some hope. Just like with anything, it takes some planning and creating some new habits. The thing we hear helps most from our clients is being held accountable. If you can do this on your own and stay consistent with it - awesome. But, if you feel you could use some guidance and accountability, let us know. We’d be happy to help.