Insufficient protein intake is something I see very often in my clients who work out 4-5 hours per week, especially women in their 40's and 50's.
It is also one of the main reasons why they often don't see results while working out more than ever before.
As we age our energy requirement decreases, however protein requirement increases. It is very important to get at least 100 g of protein per day (if you weight at least 120 lbs) when you strength train at least 3 hours per week (especially on those workout days) or if you are over 60 years old.
From my experience, 100 g can be quite overwhelming at first, especially once you find out that nuts, beans or grains such as quinoa are not really significant sources of protein.
So how does eating 100 g of protein per day looks like?
Breakfasts ideas (27-30 g of protein)
2 eggs plus 2 egg whites (24 g) + slice of Ezekiel bread (4 g) + 1/2 cup cooked spinach (2g)
6 oz greek yogurt (18-20 g) + 1 TBS peanut butter (7g) + 1 cup berries (1g)
1 cup cottage cheese (25-28g) + 1 cup berries or 1 cup sliced banana (1 g) + 0.5 oz pumpkin seeds (4g)
protein shake made with protein powder (25-28g) + cup of berries (1g) + 2 cups of raw spinach (1.5g)
2 eggs (12g) + 2 slices of Ezekiel bread (8g) + 1 oz nitrate-free turkey (8 g) + 1/2 cup cooked spinach (2.5 g)
VEGAN: 1 cup lentils (18 g) + 1/2 cup green peas (4 g) + 1 cup mushrooms (4 g) + 1/2 cup cooked spinach (2.5 g)
Lunch ideas (30-35 g protein)
3 oz grilled chicken breast (28 g) + 1 cup steamed broccoli (3.7 g) + 1 cup sweet potato (4 g)
3 oz steak (26 g) + 1 cup roasted Brussel sprouts (4 g) + 1/2 large russet potato baked with skin (4 g)
4 oz salmon (25 g) + 1 cup asparagus (4.3 g) + 1/2 cup quinoa (4 g)
3 oz ground turkey (23 g) + 1 cup cauliflower (2.2 g) + 1/2 cup black beans (8 g)
VEGAN: 1 cup quinoa (8 g) + 1/2 cup fava beans (7 g) + 1 cup green peas frozen then cooked (8 g) + 1 cup cooked collard greens (5.3 g)
Dinner ideas (30-35 g protein)
3 oz shrimp (20 g) + 1 cup brown or wild rice (5-6 g) + 1 cup of green peas frozen then cooked (8 g)
3 oz pork tenderloin (22 g) + 1 cup corn (4 g) + 1 cup cooked spinach (5 g)
5 oz scallops (25 g) + 1/2 cup lentils (9 g) + 1 cup cooked kale (2.5 g)
VEGAN: 2 oz (dry) black bean pasta (25 g) + 1 cup marinara sauce (3 g ) + 1 cup zucchini (2 g) + 1 cup mushrooms (4 g)
High protein snacks (about 20 g protein)
1 cup of cottage cheese
1 cheese stick wrapped in 2 slices of turkey breast
3 hard boiled eggs
protein bars (look for 20g+ protein) and no artificial ingredients/sugar alcohols, preservatives
protein powder mixed with water
1 turkey stick (Chomps brand) + 1 egg
1 cup plain unsweetened greek yogurt
turkey or ham slices (about 3)
2-3 egg and baked veggie cups
VEGAN 1 cup roasted chickpeas (14 g, 270 calories)
VEGAN 1 cup roasted edamame (18 g, 190 calories)
Did you like this post? Make sure to share it with friends and family members who can benefit from this information. If you have any questions or need help with your nutrition and exercise habits, don't hesitate to contact me here.