Protein is a huge part of my everyday diet & it has really helped me to stay lean & build muscle. I’m not talking crappy, high fat protein like massive amounts of bacon. I mean the good, low in fat sources like turkey, chicken, & fish. Protein keeps you satisfied longer than carbohydrates & consuming it actually forces your body to burn more calories. The peptide bonds that forms protein are a much stronger bond than either fat or carbohydrate bonds. Therefore it requires more steps and energy (calories) for your body to break down the protein and use it in your body versus fat or carbohydrates.
Protein or amino acids are also the main building block of muscles so if you are doing strength training you definitely need to eat an adequate amount of protein to rebuild your muscles. Try to aim for 1 gram of protein per pound of body weight per day if you’re trying to build muscle & working out hard.
Here are just a few easy tips I use to ensure I always have a healthy protein source on hand:
*Cook your boneless, skinless chicken in your slow cooker. Throw in 1-2 pounds & let it cook on low for 12 hours or high for 8 or so. I prefer to just cover it in water so I can add different flavors depending on what I want it with. You can use chicken or vegetable stock if you prefer. It’s literally impossible to overcook & won’t dry out either. Throw it on salad, mix it with hot sauce, mustard, pasta sauce, or barbecue sauce or add it to half of an avocado. Seriously the possibilities are endless & you barely had to do anything to prepare or cook this. I do this almost every week.
*Frozen cooked shrimp are awesome but whenever I mention them to clients they seem to sadly be overlooked as a great protein source. They are super easy to unthaw, reasonably priced, & low calorie. I like to keep a bag in the freezer so I can just quickly unthaw them under cold water. Cook some veggies in a little soy sauce, ginger, & garlic then throw the unthawed shrimp in & cook until just heated. Throw them into a wrap or use them to top quinoa or pasta (or zucchini) noodles too. Just gently warm them in a pan for a few minutes if you prefer them warm versus cold. Remember they are already cooked so don’t overcook them when reheating or they will turn rubbery. An obvious idea is to just eat them with a little cocktail sauce too. They are really versatile & delicious so don’t forget about these little guys.
*Keep a can or two of black soybeans on hand. These beans are loaded with protein & are very low in carbs. I especially like these added to salad or mashed up with salsa and/or cheese then heated. These require no prep & have a super long shelf life! You just want to rinse them well and drain before eating as with any canned bean. Each 1/2 cup serving has only 120 calories, 11 grams of protein, & 1 carbohydrate (after subtracting fiber). I usually can only find them in the natural or organic section of the grocery store by the way. This is a pantry staple for me.
Hopefully you can use some of these tips & tricks to add more protein into your diet 😉
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