Oy with the Protein Already! And a Protein Forward Meal Plan...

I get it. Talk of protein is everywhere. Protein is now IN everything. Including

popcorn. And water. What??

This is my wheelhouse and even I am tired of hearing about #proteingoals. 

And yet….

The rise of what now seems like a craze came from the fact that many people were/are simply not eating enough good quality protein and as a population, we are suffering the many downstream negative health consequences. 

While protein is not the only nutrient we need, it is an integral part of a nutrient dense, whole foods diet. Along with ALL varieties of fiber (soluble, insoluble, resistant starches), vegetables and fruits, good fats, and clean water.

What happens though when we do not consume adequate quality protein?

Our neurotransmitter production suffers.

Growth in children is impaired.

Damaged tissue cannot be repaired properly.

Our bone health suffers.

Our skin, hair, and nail quality declines.

We experience hormone imbalances.

Our immune system is impaired.

We don’t have the digestive enzymes necessary to properly digest our food.

Our lean muscle tissue begins to break down. This is especially problematic as we age.

If we are consuming excess carbohydrates and processed foods in lieu of quality protein, we start seeing problems with our blood sugar, insulin and we start hearing our doctors talking about prediabetes, metabolic syndrome, and dementia. 

Like so many things in the world of nutrition, there is not an adequate one size fits all protein recommendation. (Despite what you might hear everywhere.) 

What stage of life are you in?

What is your activity level?  

Are you recovering from an injury? Trying to lose weight?

How do you feel when you eat various proteins? 

How is the health of your mouth?

What is your zinc status? 

Are you currently taking a weight loss medication? 

What are your fitness goals? Life goals?

We can use your current data and goals and give you a starting point for daily protein intake, but then we have to watch, listen and adjust. Based on your bio-individuality. Based on your preferences. What is doable?  Let’s start there. 

What am I talking about when I say quality protein? I am talking about protein sources that have all the essential amino acids that we must get from our food. Poultry, beef, seafood, eggs, dairy, and soy. Or combinations of plant sources of protein.

I am also talking about quality in terms of where these foods come from and, if eating animal protein, how the animals are raised. Pasture raised, wild caught, organic when possible. I prioritize buying high quality animal proteins when I can. I want to avoid the antibiotics and contamination associated with CAFO raised products, not to mention the horrible living conditions these animals endure. I use the Environmental Working Group’s Dirty Dozen and Clean Fifteen Guides to inform my produce buying, meaning I do not buy everything organic. You can also buy from local farmers who prioritize quality. Maybe their products are not “certified organic” but they can tell you exactly how they raise their animals and grow their food. Local food is always going to be more nutrient dense than food shipped from another state or country. The summer months are a great time to establish these relationships at neighborhood Farmers Markets.

Eating doesn’t have to be complicated. Let it be fun, enjoyable and delicious AND tailored to your unique needs and preferences.

Curious about what results you could get working with a nutrition therapist?  Need guidance around nutrition, eating habits, weight management, and supporting real health and wellness? Inside my program we take a personalized approach and focus on you. Food, behavior change, stress management, and emotional well being.

Schedule a discovery call today—---or pass this offer on to someone you care about.

A Protein Forward Meal Plan

*Use this for inspiration and ideas! You can click on individual recipes and adjust the serving size. Most default to one or two servings. Clicking on “List” at the top will give you a grocery list. You will have to adjust amounts of items on your list if you increase the serving sizes. 

With Love,

Angie