Protein: More Than a Number to Hit

Protein

Protein: More Than a Number to Hit

Lead With Protein—and Build Around That!

This week, I am starting a higher-protein, lower-carb way of eating, and I am putting my energy into being very intentional about what I put in my mouth.

I am weighing and measuring my portions. I am tracking everything—the bites, licks and tastes included!

Why? Because it's time.

I have set a goal. I have made a plan. And now it's time to follow through.

And here's something I think is important for me to share: even after 25 years of maintaining my weight, I still need to reset. I still have times when I need to tighten things up, pay closer attention and get back to what I know works for me.

That's not failure. That's part of maintaining a healthy lifestyle for the long haul.

So this week, I thought it was the perfect time to put our focus on PROTEIN.

Protein is everywhere right now. Protein coffee. Protein bars. Protein chips. Protein shakes. High-protein everything!

But just because something says "high protein" on the package doesn't automatically make it the best choice for you.

I want to help you understand why protein matters, how much you may actually need, where to get it, and how to make it an easy part of your meals and snacks—without making eating more complicated.

My favorite way to think about it?

Lead with protein—and build around that.

Start there. Add your produce, fiber or smart carbohydrate, and healthy fat, and suddenly building a balanced meal becomes a whole lot simpler.

And around here, you know how I feel about that:

The easier we can make healthy living, the more likely we are to actually live it.

Protein.

Protein shakes. Protein coffee. Protein cereal. Protein bars. Protein chips. Protein cookies. Protein water.

Walk through the grocery store or spend five minutes on social media and you'd think protein was just invented.

Everyone is talking about protein.

And while I don't believe we need to turn nutrition into another numbers game, I'm actually happy we're having this conversation.

Because protein matters.

Especially as we get older.

But here's what I don't want you to take away from this:

MORE protein is always BETTER.

It isn't.

The goal is to get enough protein for your individual body and needs, choose quality sources, spread it throughout your day and then remember that protein is only ONE piece of good nutrition.

Let's talk about why.

WHAT DOES PROTEIN ACTUALLY DO?

Protein isn't just for bodybuilders.

Your body uses protein to build and repair tissues and to make enzymes, hormones and other important compounds.

And one of its biggest jobs becomes increasingly important as we age:

Helping us maintain muscle.

Beginning in adulthood, we gradually lose muscle mass as we get older, and that loss can accelerate later in life if we aren't actively doing something about it.

This isn't just about how our arms look.

Muscle helps us:

• Stay strong

• Maintain mobility

• Support our bones

• Recover from activity

• Maintain balance and independence

• Perform everyday activities

• Support metabolic health

This is why I talk so much about strength being protective.

Protein provides the building blocks.

But remember: eating protein doesn't magically create muscle.

We need to USE our muscles too.

Protein plus resistance and strength training is a much better conversation than protein alone.

PROTEIN CAN HELP WITH SATISFACTION TOO

Protein tends to be more satisfying than a meal or snack made primarily from refined carbohydrates.

Think about the difference between:

Crackers by themselves.

Versus crackers with cottage cheese or tuna.

An apple alone.

Versus an apple with Greek yogurt.

Toast alone.

Versus toast with eggs.

The carbohydrate isn't the problem.

We're building a more complete meal or snack.

That combination can help you stay satisfied longer and may make it easier to manage hunger throughout the day.

SO HOW MUCH PROTEIN DO YOU NEED?

Here's where social media loves to give everyone ONE magic number.

But we're individuals.

Protein needs vary based on things like:

• Age

• Body size

• Activity level

• Strength training

• Health status

• Calorie intake

• Weight-management goals

The standard adult Recommended Dietary Allowance is 0.8 grams per kilogram of body weight per day, but that's intended as a baseline to meet basic needs for most healthy adults—not necessarily the ideal target for every person.

Many older or physically active adults may benefit from more than that baseline.

This is one of those places where your needs matter more than somebody else's number on Instagram.

And if you have kidney disease or another medical condition that affects protein needs, your healthcare provider or registered dietitian should help determine an appropriate amount.

DON'T SAVE IT ALL FOR DINNER

This is one of the biggest changes I'd like people to consider.

A typical day might look something like:

Breakfast: coffee and toast.

Lunch: salad with a tiny bit of chicken.

Snack: crackers.

Dinner: giant chicken breast.

Technically, you may have eaten quite a bit of protein by the end of the day.

But what if we spread it out?

Breakfast gets eggs, cottage cheese or Greek yogurt.

Lunch gets a meaningful portion of chicken, tuna, beans or tofu.

Snack includes some protein.

Dinner has fish, chicken, lean beef, turkey, beans or another protein you enjoy.

Now we're giving our body protein opportunities throughout the day instead of trying to play catch-up at 7:00 at night.

You don't need to obsess about timing.

Just stop making dinner do all the work.

LEAD WITH PROTEIN—THEN BUILD AROUND IT

This is one of the easiest ways I know to put together a meal.

Instead of standing in the kitchen thinking:

“What am I going to eat?”

Ask:

“What's my protein?”

Start there.

Chicken?

Eggs?

Fish?

Greek yogurt?

Cottage cheese?

Lean beef?

Turkey?

Beans?

Lentils?

Tofu?

Once you've picked your protein, build around it.

Add vegetables or fruit.

Add a fiber-rich carbohydrate.

Add some healthy fat.

Suddenly, you've got a meal.

For example:

Start with salmon.Add roasted Brussels sprouts + a small potato.

Start with chicken.Add fajita vegetables + black beans + tortillas.

Start with eggs.Add whole-grain toast + berries + avocado.

Start with Greek yogurt.Add berries + chia seeds + a little high-fiber granola.

Start with beans.Add brown rice + vegetables + salsa + avocado.

Simple.

You don't need a complicated meal plan.

Lead with protein and build around that.

BUT DOES EVERYTHING NEED PROTEIN ADDED TO IT?

No!

We have officially entered the era where companies will put the word PROTEIN on almost anything.

That doesn't automatically make it healthier.

A cookie with protein is still a cookie.

And sometimes you just want a cookie!

Look at the whole food.

How much protein does it actually provide?

How many calories?

How much added sugar?

How much saturated fat?

How much fiber?

What else are you getting?

Don't let one big word on the front of a package make the decision for you.

WHAT ABOUT PROTEIN SHAKES AND BARS?

They're tools.

That's how I look at them.

A protein shake can be incredibly convenient when you're rushing out the door or struggling to get enough protein from meals.

A protein bar can be handy in your purse, car or travel bag.

But you don't have to turn every meal into a supplement.

Food first when it works. Convenience when you need it.

That's real life.

LET'S TALK GLP-1 MEDICATIONS

For people taking GLP-1 medications for diabetes or weight management, paying attention to nutrition becomes especially important.

These medications can significantly reduce appetite and food intake.

That can be helpful—but when you're eating substantially less food, you also have fewer opportunities to get the protein and other nutrients your body needs.

And weight loss isn't always exclusively body fat.

Loss of lean body mass can occur during weight loss as well.

That's why protein deserves extra attention during a GLP-1 journey, along with resistance training, hydration, fiber and overall nutritional quality.

If your appetite is very small, think:

Protein first.

Not because carbohydrates or vegetables don't matter.

They absolutely do.

But if you're only able to eat a limited amount at a meal, don't fill up entirely on foods that provide very little protein and then discover you're too full to eat the chicken, fish, eggs, yogurt, beans or tofu.

Smaller protein-rich meals and snacks throughout the day may be easier than trying to eat a large meal.

And individual needs can vary significantly, so this is a great area to work with your healthcare provider and/or registered dietitian—particularly if nausea, vomiting, constipation, dehydration or very low food intake is making adequate nutrition difficult.

PROTEIN SNACKS THAT AREN'T BORING

Here's where we can have some fun.

You don't have to drink another protein shake if you don't want one!

Try:

• Greek yogurt + berries

• Cottage cheese + pineapple

• Cottage cheese + tomatoes, pepper and everything seasoning

• Hard-boiled egg + fruit

• Turkey roll-ups with cucumber

• Turkey wrapped around a cheese stick

• Edamame with a little sea salt

• Tuna + whole-grain crackers

• Apple + peanut butter

• Greek yogurt + powdered peanut butter

• Roasted chickpeas

• Hummus + vegetables

• Egg bites

• Smoked salmon + cucumber

• Chicken salad in cucumber cups

• Cottage cheese blended into a dip

• Plain Greek yogurt mixed with ranch seasoning + vegetables

• Leftover chicken strips + salsa

• Shelled edamame + chopped vegetables

• Mini whole-grain pita + hummus + turkey

• Chia pudding made with milk and topped with Greek yogurt

And here's one people forget:

Leftovers can be snacks.

There is absolutely no rule that says a snack has to come in a wrapper.

Three ounces of leftover chicken at 3:00 in the afternoon is still food!

QUICK PROTEIN BOOSTERS

Sometimes you don't need another meal.

You just need to boost the meal you're already eating.

Add:

• Greek yogurt to a smoothie

• Cottage cheese to scrambled eggs

• Beans to soup

• Lentils to chili

• Chicken to a salad

• Tuna to whole-grain crackers

• Edamame to a grain bowl

• Greek yogurt instead of sour cream

• Eggs to avocado toast

• Chia or hemp seeds to yogurt or oatmeal

• Powdered peanut butter to Greek yogurt

• Leftover meat or tofu to vegetables

Little additions add up.

EASY CHICKEN FAJITA BOWLS

This is exactly what I mean by lead with protein and build around it.

Serves 4

Ingredients

• 1 pound boneless, skinless chicken breast, sliced into strips

• 3 bell peppers, sliced

• 1 medium onion, sliced

• 1 tablespoon olive oil

• 2 teaspoons chili powder

• 1 teaspoon cumin

• 1 teaspoon smoked paprika

• ½ teaspoon garlic powder

• Black pepper to taste

• Juice of 1 lime

• 2 cups cooked brown rice or cauliflower rice—or use half of each

• 1 cup black beans, rinsed and drained

• Salsa

• Chopped cilantro, optional

• 1 avocado, divided among servings

• Plain Greek yogurt, optional

Directions

Heat a large skillet over medium-high heat.

Add olive oil and chicken. Season with chili powder, cumin, smoked paprika, garlic powder and pepper.

Cook until the chicken is nearly cooked through.

Add peppers and onions and continue cooking until the chicken reaches 165°F and the vegetables are tender but still have a little bite.

Squeeze fresh lime juice over everything.

Now build your bowl.

Start with your chicken.

Then add rice or cauliflower rice, black beans, plenty of fajita vegetables, salsa, avocado and a spoonful of Greek yogurt.

There it is:

Protein first. Then build around it.

Make it even easier:

Use frozen sliced peppers and onions.

Buy pre-cut chicken.

Use microwave brown rice.

Open a can of beans.

Use your favorite salsa.

Dinner doesn't have to take an hour to count as a healthy meal.

YOU DON'T HAVE TO CHASE PROTEIN

Protein matters.

But I don't want you leaving this blog thinking you need to start adding protein powder to everything you eat.

Start by looking at your normal day.

Is there protein at breakfast?

What about lunch?

Does your afternoon snack contain any?

Are you getting most of your protein at dinner?

Those answers will tell you more than chasing some enormous protein goal because somebody online told you to.

And remember—protein is part of the picture.

We still need vegetables.

Fruit.

Fiber.

Healthy fats.

Carbohydrates.

Water.

Movement.

Sleep.

Strength training.

And foods we simply enjoy.

Nutrition works best when we stop looking for the ONE thing that's going to fix everything.

So don't make protein another diet obsession.

Make it part of your foundation.

Lead with protein.

Build around it.

Spread it throughout your day.

Choose sources you actually enjoy.

And give your body what it needs to stay strong—not just today, but for the years ahead.

Ready for Support?

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