In part one of the benefits of protein I helped you understand the need for protein. How it’s key to all areas of your health. In fact, I gave you 8 direct benefits of protein. And helped answer the question:
How much protein to you need to consume each day?
The answer to that question is one-third to one-half of your body weight depending on whose guidelines you want to use.
The key is to consume your protein in various meals since your body can’t store protein.
This means that you should consume 20 to 30 grams per meal. And the rest of this articles will help you figure out how to do just that.
Once of the simplest ways to get your needed protein is with a protein shake. Some people use whey protein. I prefer pea protein isolate since it’s hypoallergenic and doesn’t cause any bloating.
I would not recommend soy protein as it can interfere with key hormones in your body.
Below is an image of my base recipe. As you can see I get 30 grams of protein with this morning meal.
Other Sources of Protein
As you consume additional meals throughout the day you can add to your main protein source with these side dishes. They are vegetable proteins, which help feed your good gut bacteria.
Just make sure you stay away from white rice, white potatoes, corn, soy, and beans (other than green beans) as they can effect your blood sugar levels or hormone production.
Good Animal Proteins
In America beef is a main protein source. Try as often as possible to make sure the beef you consume is grass fed.
Stay away from processed meats and foods as they contain ingredients that can cause other health issues. Here is an image of some excellent animal protein sources:
Grains Can Be Good Protein Sources
While wheat can be a protein source I would recommend replacing it with gluten free alternatives. Not because of the gluten. But because modern day wheat has been genetically engineered to now have a higher glycemic index than table sugar. Which effect your blood sugar and also presents a host of other health concerns.
If you like pasta, then here are some great gluten free alternatives that also can be good protein sources:
Protein Rich Snacks
To help manage your hunger and energy in between your main meals, choose snacks that are high in protein. These types of snacks will help you get in the needed protein while also helping to curb your appetite.
Below I show you snacks that you can make at home and take to work. Or snacks that you can buy online or at your local grocery store.
Protein Rich Fast Food
Let’s be real. You are going to eat meals at fast food places. Not a problem is you choose the right meals. Below is a list of some great choices that will also help you get in the needed protein:
Protein Meals At Home
And finally I provide you with a chart that will help you with meals that you make at home. The yellow column gives you great protein choices as your main meal. And if you combine this with 3 sides you can consume meals that will give you 30 or more grams of protein per meal.
As you can see there are many ways for you to get in your needed protein each day. Hopefully this article and the images shared will give you a road map to make good choices. Choices that will allow you to enjoy the many benefits of protein.
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