When I am designing macro plans for people, one of the biggest pushbacks I get is the amount of protein. A myriad of reasons create concern, but here are 2 I hear pretty regularly;

Volume: It’s a lot of food! The focus in not just calories, but about macros. The volume of whole foods is significantly bigger than the amount of food eaten on a calorie dense diet. Think fast food, sugary treats, etc.

Cost: Eating good, whole protein sources is not cheap! I know the cost of food has gone up significantly in the last few years and it can feel like a stretch to source all of your protein from animal products.

You know what – they are not wrong! If we all ate exactly the way we were “supposed to” everyday it would be not only incredibly expensive, but we would be eating all. day. long to get the amount of macro and micronutrients we need in a day!

Volume

There are a lot of factors that go into creating a balance macro plan, but the first factor I consider is always the amount of protein I want my clients to be eating. Protein is king; it helps keep you full, maintain muscle mass, fight craving, and recover from brutal workouts. While it varies from person to person, a general rule of thumb is 1 gram of protein per pound of body weight. Again, this may vary based on your goals of current body fat percentage, age, etc but it’s a great place to start!

That means that a 150 lb female could be consuming roughly 150 grams of protein per day. Just to put in in perspective that is just under 4 whole chicken breasts or just over 40 egg whites! That’s a lot of food if you think about having to consume that over the course of the day. I have tried to get more than 1/2 my daily amount of protein in with just egg white and I strongly advise against it! A little variety will not only keep you from eating literally all day long, but will keep you from being uncomfortably full, and bored with choosing foods that are primarily lean protein without other fats or carbs.

Cost

Where I live the cost of many animal product proteins in particular has doubled in the last couple of years! For people on a budget and mindful of their living expenses it is daunting to feel like they need to overspend in order to take care of their health! While there are other ways of getting complete protein sources (think vegan, rice and beans etc) they tend to be slightly more labor intense and require a little more planning and measuring, but certainly can be done.

A good quality powder will run you around $2 per serving and pack a whopping 25 grams of protein! That’s a hard cost to beat when the grocery store prices don’t seem to be coming down any time soon! If that still seems like too much, give up 1 or 2 of your weekly Starbucks trips and your wallet and body will thank you.

3 Easy Ways to use Protein Powder

When I find people falling behind their recommended protein intake, it’s usually not by much. One extra serving of protein is usually enough to help close that gap. Shaking up your powder with milk or water is one way to go, however getting creative can make all the difference in your enjoyment. These are just a few that I have tried over the years;

1. Profee – A quick way to get 25 grams of protein is simply add your protein powder to your coffee! Best served over ice, use any type of coffee you prefer (drip, espresso, french press etc.) Combine your coffee, whey protein, ice and your preferred type of milk to taste to a blender bottle. Shake shake shake! Want to get fancy? Top with whipped cream, add a flavored syrup, or try it with a fun flavor of protein!
2. Progurt – Adding one scoop of protein powder to your plain greek yogurt is fast, tasty way to mix it up. I alternate chocolate and vanilla and toss in a handful of chocolate chips when I have the macros to spare.
3. Procakes – Pancakes are always a quick, fun breakfast at our house. I often add protein powder in leu of eggs or eggs white for just a touch of variety.

I am more of a lazy and convenient cook, than a crazy and creative one. These staples help get the job done. I’ve been consistently hitting my protein goal for years now, and it wouldn’t happen without a little supplementation from time to time. Of course, go for the clean, whole foods when you can and use every supplement as directed, even protein powder.

Here are a few of my favorites to get you closer to your protein goal this week!

https://1stphorm.com/products/level1/?a_aid=ElizabethC

https://1stphorm.com/products/phormula-1/?a_aid=ElizabethC

Got questions? Not sure how much protein you should be having? Let’s talk!

https://themoxieproject.com/contact

Until next time friends!

xoxo,

Liz