15/09/2024
High Protein Meals … I’ve eaten this week 🥘
Our reccomended daily consumption of protein is 0.8 grams of protein per kilogram of body weight, which is the minimum amount of protein you need to meet your basic nutritional requirements.
However for adults who exercise, ideally this should increase to 1.2 to 1.7 grams of protein per kilogram of body weight, and for those looking to build muscle, this could be even higher!
It’s actually easier than you think to get good amounts of protein into your diet. If you’re roughly aiming for 100g protein to start with, your daily split could look something like this:
Breakfast: 25g
Snack: 5-10g
Lunch: 25g
Snack: 5-10g
Dinner: 30g
Please don’t skip breakfast and just have a coffee 👎🏼☕️ have your breakfast and then your coffee after 👏🏻
Not only will your cortisol levels spike, you’ll be less hungry and likely to not have brekfast, and therefore it will be harder throughout the rest of your day to meet your daily protein needs.
Remeber, protein comes from all animal sources, including eggs and diary, but you’ll also find it in breads, pastas, beans, lentils and peas.
Look to build your meal around protein first ie:
Chicken breast, then some healthy carbs and fats.
A big bowl of Greek yogurt, with fruit, then a smaller amount of granola and other toppings ✌🏻
Include protein rich snacks into your day, like babybel cheese with a cracker instead of a bag of crisps, or a yogurt pot with a banana instead of a chocolate bar.
I hope this helps, and if you’re interested to find out how much protein you should be getting for your body weight and health & fitness goals, comment below with PROTEIN and I’ll send you some more info 💪🏼⭐️
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