Proteins are the building blocks of life.  They are present in every single cell of your body, and are responsible for everything from your structure, to your hormones, to your enzymes, to your immune chemicals.  Without adequate protein in the diet, your body will break down it’s own enzymes and structural proteins to get what it needs to keep functioning.  Without ANY protein in the diet your body would literally cease to function.  You can’t live without protein, and you certainly can’t function optimally with inadequate amounts of it.

So what exactly are optimal amounts of protein?  Our dietary guidelines suggest that 0.8g of protein per kg of bodyweight is sufficient for a sedentary, healthy adult.  This means that a 150 pound adult should consume about 55g of protein daily.  However, this is the minimum amount of protein needed to prevent deficiency.  Research suggests that higher amounts of proteinmay be vital for immune function, metabolism, satiety, weight management, and performance.  Because of this, many experts recommend intakes of 1g of protein per pound of bodyweight. 

This week, your goal is to have 1-2 servings of protein at every meal (3-4 meals daily).  A serving size is 20-30g, but counting isn’t necessary- visually, it’s about the size of the palm of your hand, so you can just eyeball it.  Women should be going for one serving per meal, and men should get two servings per meal.  

Ideal sources of protein

  • All forms of meat, poultry and seafood*
  • Eggs- local, free range, and/or organic, if possible
  • Dairy, such as cottage cheese, Greek yogurt, cheese, etc (avoid added sugar!)
  • Beans, peas, legumes, tofu, tempeh, etc
  • Protein supplements- I recommend Blue Bonnet whey protein, or Bone Broth protein (both available at Fiesta).

*For beef and pork, choose grass-fed as much as possible.  When you have to get conventionally raised meat, choose the leanest cuts possible.  For poultry, try to find organic and/or free range.  Wild caught seafood is best.

To summarize, here’s what you should be doing for week 3, beginning on Monday, September 19:

  1. Meal planning and prep done by Monday night.

  2. Eating slowly and stopping at 80% full.

  3. Having 1-2 servings of protein at every meal (3-4 meals daily).

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