I have been getting a lot of questions about ways to fit in more protein through out the day.
When clients ask me how, I often give them a couple strategies to help make the process easier.
The biggest thing with these strategies is preparation. The more prepared you’re, the easier it will be to hit your number.
Lets look at these strategies, so you can start implementing, today.
1. Plan Out Your Meals.
Nothing exciting, just a few chicken breasts as part of my food prep for the week. Food prepping makes it easy to stay consistent, takes away the guessing, and helps you stay ready when in a rush. #strengthtraining #strength #training #foodprep #chicken #core #abs #flexibledieting #coaching #rossystraining
The more organized you’re, the easier things will be, when it comes to hitting your protein number.
Planning out your meals ahead of time, takes all the guess work out, helps prepare you to get all your protein for the day.
Spending a little extra time the night before or in the morning, putting your meals together, calculating your protein, and making sure everything is accounted for, is the most accurate way.
When planning, figure out how much protein you’re suppose to eat for the day and how many meals you plan on having. If you know you have to eat 200g of protein for the day and you know you’re going to have 5 meals, then you know you need 40g of protein each meal.
You don’t have to plan your whole day but at least around your busy parts. That could mean planning your breakfast, lunch, and all snacks, and then leaving dinner to fill in the rest.
When life is busy, the more prepared you’re, the more consistent you’re going to be.
2. Cook In Bulk
Cooking in bulk makes life easier. You may not want to plan out each meal but having food available is very important and keeps you prepared.
Having protein ready takes out all the guess work and you have something to grab on the go.
When you don’t have protein ready and unsure of what you want, you usually end up grabbing something that is not high in protein and that will not help you accomplish your daily goal.
When cooking in bulk, the crockpot is my favorite. You can just throw in the food, set the timer, and go.
Once it’s done, you protein for few day and it’s easy to grab and go.
3. Snack Better.
Typical snacks are chips, cheese, veggies, fruit, but these aren’t high in protein.
Just like any other meal, your snacks should be built around protein and then you can fill the rest in with some of the options above.
There are plenty of great options and here are a few:
- Greek Yogurt
- Jerky (Beef, Salmon, Turkey, Bison)
- Hard Boiled Eggs
- Protein Bars
All these snacks are high in protein, filling, and taste great.
Whether you’re in a rush and need to grab something quick or just want a snack, it’s important to have good options available.
4. Protein Shakes
I usually say, “don’t drink your calories,” but this is an exception.
Shakes are great because they’re a good source of protein and are very easy.
Shakes after a workout, in between meals, or before bed, are great ways to increase you daily intake.
You may not like to eat breakfast, may not feel like you have time, but you want to get something in your system, drink a shake and you’re good to go.
You will not miss your daily protein goal if you find easy ways to “sneak” protein in through out the day.
When it comes to picking your powder, you don’t need to be to picky. I usually stick with Whey, but it doesn’t matter what kind you get.
Mix in a shake or two during the day and start hitting your number, no problem.
In the end, it doesn’t matter how you get your protein, you just need to make sure you get it.
These 4 strategies all come down to being prepared, so you’re able to take out all the guess work.
No more wondering at the end of the day, how you’re going to get all your protein, now you know what to do, you just have to eat.
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