I love vegetables. I eat them, I take pictures of them for Instagram, and I geek out over a good Farmers’ Market selection of produce.
But I’m not vegan, or even vegetarian.
While the majority of my calories come from complex carbohydrates like veggies, I also eat meat.
I’m a huge fan of pretty much any seafood, although my personal favorite has been salmon for years.
I also eat chicken, turkey, and very occasionally red meat.
For me, protein is an important component of my diet.
It helps me feel full longer, which helps me eat less.
I also count on lean protein to help rebuild my muscles after a long run or weightlifting in my weekly kettlebell class.
Like many people, I’ve experimented with high protein/low carb diets over the years. And like so many other people, I’ve found success as long as I’ve stuck with them.
But enter the day when you just want a piece of bread, and all the sudden you are right back to your “pre-Atkins” weight.
So, like many people, I try to eat a balanced diet.
And when I am trying to lose a few extra pounds, I zone in on upping my protein from about 20% of my diet to 30%.
I also focus on cutting back on carbs that aren’t fruits, veggies, or whole grains.
You know- that boring basic nutrition stuff that seems to work every time.
For those in the same boat, I created a list of some of my favorite proteins to add to your diet.
Getting to 30% protein isn’t really hard, but it is a little tricky if you are trying to lose weight because you also have to stay under a specific calorie count.
The key to success for me: Focusing in on lean and healthy proteins.
They provide the biggest bang for your buck. AKA- the most grams of protein for the fewest number of calories.
Here are my favorites:
Chicken Breast
8 oz has 220 calories and 44 grams of protein
Siggi’s yogurts
Most are 140-180 calories and 12-24 grams of protein per serving
Vital Protein’s Collagen Peptides
Two scoops are only 72 calories, but have 18 grams of protein. Add it to your smoothies, oatmeal, soup, and even water!
Canned Tuna Packed in Water
3 oz is 70 calories and 17 grams
For my current weight and activity level, losing a few pounds means I need to say under 1,380 calories and still consume 103 grams of protein.
If I eat all of the things listed above throughout the day (not hard at all for me!) I’ve had 103 grams of protein and only 542 calories.
Plenty of calorie room left for all the veggies and fruits to keep me feeling full!
So if a higher protein diet helps you lose weight, hopefully, these little powerful protein options are helpful. And if a higher protein diet isn’t your thing, that’s fine, too.
Finding what works for your body is key. One size does not fit all!
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