Prioritizing your protein intake WILL have a huge impact on whether or not you hit your health and fitness goals. Whether it be muscle gain, fat loss, or general health improvements. Prioritizing protein will help to get you there.
When you prioritize protein, most people notice a number of different things:
- Healthier skin and hair
- Weight loss (due to increased levels of satiety, at each meal and throughout the day)
- Muscle retention
- Better muscle recovery from workouts
- Fewer cravings
- Better energy
- Improved mental clarity
7 ways to get at least 20-30g of protein per meal:
- A 3oz serving of chicken or turkey breast contains about 26g protein
- 3oz of lean beef, such as sirloin or tenderloin contains about 22-26g protein
- Pork tenderloin contains about 22g protein per 3oz serving.
- Salmon provides around 22g protein per 3oz serving
- Canned tuna offers about 20g protein per 3 oz serving and is quick and convenient
- 3 oz of cooked shrimp provides about 20g protein
- 1 cup low fat cottage cheese contains about 24g protein
Other great options to include in a diet that prioritizes protein are:
Greek yogurt, eggs and egg whites, lentils and chickpeas, deli meat and beans.
Remember the best way to hit your daily protein goal is through whole foods, however, there is NOTHING wrong with protein shakes. They offer quick and convenient sources of protein while typically being low calorie. However, since they do actually fall under the category of being heavily processed foods, they will not give you the satiety signals that whole food sources will. Keep that in mind!