Make Your Plate Protein First

When you’re planning out what to eat for the week the best place to begin is to pick your protein first. Why? Well most likely you’re probably not eating enough high quality protein. Protein rich foods play a vital role not only in muscle maintenance and growth but it’s also vital for every part of the body from your bones to your hair. The importance doesn’t end there. It also plays an important role in the following:

Essential for a strong immune system

Maintains a strong metabolism

Keeps energy levels steady

Maintains insulin levels

Builds strong nails and healthy hair

Reduces hunger and cravings

If you find yourself getting sick often, experiencing muscle weakness, or if you’re having mood swings, chances are your diet could be deficient in protein.

As we age it becomes harder for your body to maintain muscle mass. In fact, after the age of 30 the body naturally begins to lose as much as 3-8% of its muscle mass every decade.

Making protein a priority and building your plate with protein as the foundation can be a game changer for your health.

How much protein should you consume per day? Aim for 30 grams of protein per meal. You can also determine your needs for protein with the following equation.

For fat loss/weight loss

1 gram protein x goal body weight = Amount protein grams/day

Weight Maintenance:

1 gram protein x Current Body Weight = Amount protein grams/day

Example: 1 gram protein x 130 ideal body weight = 130 grams minimal protein per day.

Let’s Build Your Plate

For each meal your plate should look a little something like this:

Select 5-6oz of clean, lean animal protein (30+ grams). Examples are salmon, grilled filet, roasted chicken, or 4 cups of bone broth.

Add 2-3 Serving of Non-starchy vegetables (1 serving = 1cup fresh or 1/2 cup cooked). Examples are mixed greens, peppers, carrots, cucumber, celery.

Add 1-2 servings of slow digesting carbohydrates including 1-2 servings of fruit (1 servings is about 25g). Examples are rice, beans, beets.

Add 1-4 servings of healthy fats (1 serving = about 1 tbsp or 10grams). Examples are avocados, olive oil, ghee, coconut oil.

When dining eat your protein first as it promotes satiety, longer lasting energy, and better sleep quality.

Be sure to eat one to two hours after waking, eat every 4 hours, and shut down your kitchen 3 hours before bed.

Give this a try and you’ll love how you feel!