Protein Power

Protein is a critical macronutrient that supports many bodily functions. It helps build and repair muscle and other tissues, create enzymes and support hormones. Consuming an adequate amount of daily protein is essential for maintaining muscle mass, boosting metabolism, and promoting overall health, especially as we age. For many, targeting a minimum of 100 grams of protein per day is a balanced goal that supports muscle maintenance, weight management and overall health.

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Benefits of 100 Grams of Protein Per Day:

Muscle Growth and Repair

Protein is made up of amino acids, which serve as the building blocks of muscle, making it essential for athletes or anyone engaged in strength training and trying to build muscle.

Reduced Sarcopenia

Adequate protein intake can help prevent muscle loss associated with aging. As we grow older, our bodies naturally lose muscle mass. Consuming sufficient protein, alongside resistance training, can slow this process, contributing to strength and functional mobility.

Satiety

High-protein meals can keep you feeling full longer, reducing the likelihood of overeating.

Improved Metabolism

Protein has a higher thermic effect of food (TEF) compared to fats and carbohydrates, meaning your body uses more energy to digest it, which can aid in weight management.

Balanced Blood Sugar

Protein helps regulate blood sugar levels, preventing spikes and crashes throughout the day.

Strengthened Immune System

Protein plays a critical role in immune function and overall recovery, making it essential for anyone recovering from injury or illness.

Try to evenly distribute protein intake across meals and snacks to easily reach a goal of 100 grams per day. Note: Some people may need significantly more than 100 grams of protein per day (up to 1 gram of protein per pound of ideal body weight) but 100 grams is a good place to start. 

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Sample Meals Offering Approximately 25 Grams of Protein Each:

Breakfast

• Greek Yogurt and Chia Seeds Bowl
  • 1 cup plain Greek yogurt (20g protein)
  • 1 tablespoon chia seeds (2g protein)
  • Handful of almonds (3g protein)

• Protein Smoothie
  • 1 scoop whey protein powder (20g protein)
  • 1 cup unsweetened almond milk (1g protein)
  • 2 tablespoons peanut butter (7g protein)

• Omelet with Vegetables and Cheese
  • 3 large eggs (18g protein)
  • ½ cup shredded cheese (7g protein)

• Scrambled Eggs with Turkey Sausage
  • 3 large scrambled eggs (18g protein)
  • 2 turkey sausage links (7g protein)

• Oatmeal with Peanut Butter and Chia Seeds
  • ½ cup rolled oats (6g protein)
  • 2 tablespoons peanut butter (7g protein)
  • 1 tablespoon chia seeds (2g protein)
  • 1 cup unsweetened almond milk (1g protein)
  • 1 scoop plant-based protein powder (10g protein)

Lunch

• Grilled Chicken Salad
  • 4 oz grilled chicken breast (25g protein)
  • Add greens and veggies of choice.

• Tuna Salad Wrap
  • 1 can tuna in water (22g protein)
  • 1 whole-wheat wrap (3g protein)
  • Add lettuce, tomatoes, and a drizzle of olive oil

• Turkey and Avocado Sandwich
  • 4 oz deli turkey breast (24g protein)
  • 2 slices whole grain bread (5g protein)
  • Add avocado and veggies of choice

• Grilled Tofu Stir-Fry
  • ½ block firm tofu, grilled (20g protein)
  • Mixed stir-fried veggies (broccoli, bell peppers, etc.)
  • 1 tablespoon soy sauce (5g protein)

• Cottage Cheese and Beets
  • 1 cup low-fat cottage cheese (25g protein)
  • ½ cup pickled beets

Dinner

• Salmon with Quinoa
• • 4 oz salmon (25g protein)
  • ½ cup cooked quinoa on the side (additional 4g protein)

• Grilled Steak and Vegetables
  • 4 oz lean grilled steak (25g protein)
  • Roasted veggies ie. zucchini and bell peppers

• Shrimp and Brown Rice Bowl
  • 4 oz shrimp (24g protein)
  • ½ cup cooked brown rice (5g protein)
  • Add spinach and lemon juice for flavor

• Chicken Breast and Sweet Potatoes
  • 4 oz roasted chicken breast (26g protein)
  • Roasted sweet potatoes and broccoli

• Veggie Burger with Cheese
  • 1 veggie burger patty (16g protein)
  • 1 whole-wheat bun (5g protein)
  • 1 slice cheddar cheese (4g protein)
  • Add lettuce, tomato, and onions

• Vegetarian Chili
  • 1 cup black beans (15g protein)
  • 1 cup kidney beans (13g protein)
  • Sautéed onions, peppers, tomatoes, and spices

Snack

• Greek Yogurt with Almonds
  • 1 cup plain Greek yogurt (20g protein)
  • 1 oz almonds (5g protein)

• Cottage Cheese and Berries
  • 1 cup low-fat cottage cheese (25g protein)
  • ½ cup mixed berries

• Hard-Boiled Eggs and Hummus
  • 2 large hard-boiled eggs (12g protein)
  • 2 tablespoons hummus (3g protein)
  • Pair with veggie sticks like carrots or cucumbers

• Edamame and String Cheese
  • 1 cup steamed edamame (17g protein)
  • 1 stick low-fat string cheese (8g protein)

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Yours in health & fitness,
Sherri McMillan

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