Don’t Fear the P

P is for PROTEIN

Ladies, we have no reason to fear it. It is a vital macronutrient. Most sources of protein (meat) pack some important nutrients to help our bodies function better. Not to mention, it helps keep us fuller longer!

But yet, when discussing eating habits with women, I have found that most do not get enough protein. On top of that, we are scared to add more protein to our diets because, well, doesn’t that make us bulky?

AAAHHH!! This is where I want to pull my hair out. When discussing adding more protein to our diets, all science seems to go out the window on the Golden Rule of weight loss: Burn more calories than taking in. So, NO, eating protein will not make you bulky and look like Arnold Schwarzenegger. But also, yes, OVER-eating protein (and fats, and carbohydrates) will make you gain weight and look bulky.

Okay, so how much protein should we be getting daily?

Typically it is around 1-2 grams of protein per pound of lean body mass. Protein should make up about 30-40% of total calories consumed for the day. The amount of protein to get per day will fluctuate based on health goals (fat loss, maintenance, or increasing muscle mass).

I’ve included some examples of protein sources to include in your diet and the macronutrient break down for each, along with total calories. As always, I like to keep it simple and stick to the basics: chicken, steak, eggs, and turkey.