Easy + High Protein Foods
WHY do we want foods high in protein?
High protein can be helpful with all of the following goals:
Keep you healthy & recovered if you workout regularly
Help you increase muscle strength and size
Help you work towards weight-loss
What is the minimum amount of protein the average American should get? (If they don’t exercise)
The RDA recommendation that sedentary (non-active) adults is 0.8 grams per kilogram of body weight. (0.36 Grams/ lb).
How much protein should I get if I exercise regularly?
The international consensus ranges between: 1.2-2.0g/kg of body weight. (.55-0.91g/lb)
What about Bodybuilders/ CrossFitters/ Athletes?
Most athletes that should aim to get at least: 1 gram of protein per lb of body weight. AKA- If I weight 185 lbs, I should try to eat 185 grams of protein per day. According to the American College of Sports Medicine
How do I know how much protein I am getting?
1.) Ideally- You should to track it. You don’t have to track everyday. But you need to track at least one “normal” day of eating, and see where you stack up. My favorite app to do this is My Fitness Pal
2.) Option 2: Just make sure you get a good amount of clean protein in every meal/ snack that you eat during the day.
Wow…It’s really hard to get that much protein in my diet….. How do I do it?
1.) Yup! This can be a tough habit at first!
2.) That’s why I put together a list of my favorite high protein foods/ meals
3.) This list is not meant to replace the expertise of a nutritionist. Instead, it’s just a resource to give you ideas.
High Protein Breakfasts
4 eggs (with yolk), 2 slices of good quality toast. I’m a big fan of Dave’s Killer Bread. The go-to brekkie! 4-5 days a week I eat this. Just salt & pepper on the eggs, 1 tbsp of Butter on each piece of toast.
4 Egg-Whites, 1 slices of good quality toast. Ezekiel Bread is a favorite here. With 1 tbsp of butter. This is when i’m trying to cut weight.
4 Egg Omlette with a 1/4 cup of shredded cheddar cheese, salt, pepper.
Homemade Overnight Oats in a Mason Jar: This is incredibly easy to make. I do a 1:1 ratio: Mix 1 cup water, 1 cup oats, 1 scoop of protein, then I often add 1/4 cup frozen blueberries (or fruit), stir it up , put it in the fridge overnight. Perfect every-time.
Whey Protein Shakes: I’m a big fan of the Gold Standard brand. I usually double scoop the protein. Mixed with 1 cup of oat milk, 1 cup of water, in a blender shaker bottle
Vegan/ Plant Based Protein Shakes . I LOVE the taste of plant based shakes. It’s honestly best with a cold, filtered water in a pint glass (don’t sleep on the pint glass & cold water…tastes great & makes a huge difference!!)
Go out to breakfast: Usually scrambled eggs, bacon, toast, and a side of fruit.
On the go: Protein Bars. I can’t lie… if i’m in a pinch i’ll grab 1 or 2 protein bars from the local Cumbys store. Met-Rx cookie crunch is my favorite. I also love the Cliff Builders Bars. This is more of an emergency breakfast! More of a back up plan.
High Protein Lunches/ Dinners
Lean Ground Beef (90% or better) & Rice & Veggies. I’m a big fan of the frozen spinach. My favorite. 6 ounces of beef, 1 cup of rice, 1/2 cup of frozen veggies. I usually do with no seasoning or with taco seasoning. I cook the rice in the instapot… 10-20 min… easy day! I buy the rice by the 10 lb bag at the grocery store and store it in 2-3 extra large cereal keeper/ Tupperware containers.Typically meal prepped 3-4 Tupperware containers 1-3 days before.
Chicken & Sweet Potato & Frozen Veggies. Big fan of frozen broccoli with this one (boneless, skinless): 6 ounces of chicken, 1 cup of rice, 1/2 cup of frozen veggies. I like the tenders because it saves me the prep work of cutting up those large chicken breasts. I love teriyaki sauce, BBQ sauce, lemon pepper or other seasoning on this one. KEY: I usually cook chicken in the oven with olive oil (keeps it moist) and paprika, garlic powder, Italian seasoning and/ or adobo. Or on the grill. Or if it’s still frozen.. the insta-pot can turn frozen chicken to cooked in like 20-30 min! Typically meal prepped 3-4 Tupperware containers 1-3 days before.
Ground Turkey, Brown Rice & Frozen Veggies. Big fan of the mixed frozen corn/ peas here. Typically meal prepped 3-4 Tupperware containers 1-3 days before.
Ground Bison, Idaho Potato & Frozen Veggies. Love the green beans with this one. Don’t sleep on Bison! Typically meal prepped 3-4 Tupperware containers 1-3 days before.
Steak Tips, Rice & Green beans (all on the grill). Typically meal prepped 3-4 Tupperware containers 1-3 days before.
Ribeye Steak, Potato, Asparagus. No further explanation needed!
Fresh Fish (Salmon/ Cod/ Haddock) on Jasmin Rice & Asparagus. No further explanation needed!
Spaghetti & Homemade Meatballs:I use 90% lean beef (or bison), or a mix of ground beef/ bison/turkey/ chicken. Mix with breadcrumbs, onion, garlic. Cook in the oven… OR you can cook the meatballs in a big pot of tomato sauce on the stovetop (unreal btw). Rao’s Mariana sauce is the best. If I meal prep it I’ll use 1 “cup” of spaghetti . Typically meal prepped 3-4 Tupperware containers 1-3 days before. Don’t go crazy with the spagetti portion, your plate should be mostly meatballs.
Canned Tuna Salad/ Sandwich: 1 full can of tuna (I like both solid and chunk varieties). Sometimes I use a small amount of mayo if I want to mix it up… Sometimes I just throw it on there without mayo. Then I use 1 tbsp of Italian dressing, lettuce and tomatoes. I don’t usually meal prep this… but I always keep tuna in stock at home.
Go out to eat: Chicken Cesar Salad. Get the dressing on the side!!! Love this with some anchovies! Gotta go light on the dressing though. I don’t usually meal prep this… but may make it at home or get at a restaurant.
Go out to eat: Chipotle/ Bajas: Burrito Bowl (Double Meat!): God… I do love chipotle. Usually I do Double Chicken, White Rice, Black Beans, Stir Fry Veggies, Pico de Gallo. Mild Salsa.
Before Bed
Casein Protein Shake: Often times I’ll drink one of these shakes after dinner/ before bed if I need to bump up those protein numbers. Casein digests slower - so it helps for overnight fullness!
Snacks
Protein Shake: Easy snack during the day & after your workout
Almonds/ Cashews/ Peanuts: Easy snack, and great protein source
Beef Jerky: Again- very easy
Protein Bars: Easy pick up at a gas station
High Protein Milk: Check out Fairlife! - another good gas station grab
Canned Tuna: For at home- It’s always easy to make a tuna salad. Or actual leafy salad with Tuna.