10 High PROTEIN Foods I Wish I Started Eating Sooner

by Cori Lefkowith | Nov 3, 2024 | Blog, Diet

I’m not going to waste your time in the video going over the obvious protein foods – chicken, beef, pork, fish, shellfish, seitan, tempeh, eggs, greek yogurt, protein powders…

Instead, I want to highlight all the foods we often don’t think about that are higher in protein and can be great ways to increase our intake while making meals delicious and helping us avoid that protein fatigue we can sometimes suffer from.

Not all of these may be right for you, but see the opportunity in the options to explore!

We have to remember that through diversity we can see results, get more nutritional benefits and even enjoy our meals and make those grams add up!

The first two foods I want to mention are both forms of dairy but not the common ones we go to.

Often we think cottage cheese and greek yogurt as protein boosting dairy products.

But Fairlife Milk and some forms of cheese like Parmesan Cheese can boost our protein intake more than we realize while making dishes more delicious.

And the best part is, we can select different options based on our macros even, going higher or lower fat as needed with both.

Fairlife Milk is a higher protein milk option, and lactose free if you were about to write off all these dairy options, that can add 13 grams of protein to your day.

It can make delicious smoothies and protein shakes, overnight oatmeals and even sauces for pasta dishes.

It can even be swapped into baked goods to add a protein bump to your favorite dessert to make it more macro friendly!

Cheeses are another great way to add flavor and protein, although you do have to be conscious that many cheeses can really pack a fat content punch.

But the great thing is you can often find lower fat variations and options if you need to hit your macros.

Options like parmesan cheese, swiss cheese, fat-free feta cheese can all be great. Honestly, things like parmesan cheese are basically protein salt.

It adds a ton of flavor without a huge impact on your macros.

And for snacks things like babybel cheese can be amazing to grab and go!

They can even make for a great snack plate with all-natural sliced deli meat, veggies with a greek yogurt dip!

A third food that can boost protein easily while adding flavor, and honestly is very similar to parmesan cheese as more of a salt or seasoning BUT great if you are plant-based too is, Nutritional Yeast.

You can sprinkle this on almost anything you want to add a cheesy flavor too and bump your protein by 5-10 grams. Sprinkle it on popcorn, mix it into greek yogurt, season your tofu or chicken with it.

Those grams can add up and help us prevent our meals from feeling bland or boring!

The fourth and next item I’d recommend adding to your grocery list to boost your protein intake is Non-Traditional Pastas things like – Chickpea pasta, Buckwheat pasta, even brands of mac and cheese like Goodles.

Too often we feel that we have to eliminate all carbs from our diet to increase our protein intake.

And this ultimately stops us from ever truly making lasting changes because we feel restricted and like we can’t enjoy the meals we love.

Instead of cutting out pasta, swap your traditional pastas for these higher protein variations. And many even pack in more vitamins and minerals to help!

Brands like Goodles are great if you’re plant-based and looking to bump protein. They are chalk full of amino acids and veggies!

You can have your pasta and hit your protein.

And to even combine a few of these tips and make this a killer protein combo, make your pasta sauce with Fairlife milk, chop up some chicken or tempeh to add in that you’ve seasoned with nutritional yeast and sprinkle on some parmesan cheese!

My 5th go to high protein food, that honestly has now become a grocery list staple for me, is egg white.

I love whole eggs and the yolk has nutritional value. I’m not saying to cut that out.

BUT having just egg whites to add into things, can often provide the protein boost we need with no added fat.

Egg whites are really easy to hide in dishes without changing the flavor but adding protein.

They can be good in stir-fries or fried rice.

They can be added to an omelet with even a full egg to bump protein.

They can also be used to bake your favorite dessert, or a breakfast oatmeal bake, lowering the fat of the baked good while keeping protein up!

If you’re a sweet treat person like me, even using them for a low calorie meringue cookie could help you stay on track and consistent while getting your fix!

They can also be used for savory dishes to make a crepe-like vehicle to roll veggies and hummus in or even to use as a sandwich wrap!

The 6th food, and it can be gotten fresh or frozen, is Edamame.

Whether you need a quick snack on the go and eat them with just salt or add them to a salad or stir-fry, edamame are a great protein boost.

One serving, or 85g, gets you 9 grams of protein and adds a great taste and texture to meals.

They are easy to combine with other protein sources as well to help you boost protein without getting bored just adding another ounce of chicken you have to chew!

And edamame also can be blended into a great guacamole or hummus substitute and used on veggies as well. It can even be a great spread for sandwiches to boost protein too!

And since sandwiches are an easy, on the go meal option, I think it is key we steer into how we like to prep and eat. This makes this 7th food a key staple to add that we often omit from our grocery list – Sliced Deli Meat.

Deli meats have gotten a bad rap. But not all sliced deli meats are highly processed bologna.

There are natural turkey and chicken slices. Great smoked salmon options. And I’d even add to this list cooked cocktail shrimp as an option.

But there are lost of all natural, pre-cooked and sliced proteins that can be easy to eat on their own as snacks or added to sandwiches and salads.

You can add them to omelets or egg cups too to make use of those egg whites as well!

They save on prep time and truly are portable. Plus, they are very easy to use with family meal prep lunches too!

Another very portal protein snack that I think is a must have especially if you travel a ton for work or are constantly shuttling kids from activity to activity is grocery list item number 8 – jerky.

No refrigeration and you can leave it in your purse or desk drawer, jerky is easy to always have on hand and stocked in your cabinet when you’re in a pinch.

But just like deli meat it has gotten a bad name and demonized as being too high in sodium and processed.

However, there are so many all natural options now and even plant-based alternatives jerkies. You can easily find everything from turkey to beef to fish made into jerky. And there are even lower sodium options.

But having this item on hand may be just what you need on a busy day to stick with your dietary changes and not go off plan.

Too often when we don’t have something macro friendly easily available, we reach for comfort foods or foods we shouldn’t and then we let one little deviation become 10.

So stocking your cabinet with a variety of jerkies and keeping them handy just in case can really help!

Pair that with some veggies and greek yogurt and you’ve got a great little snack too that’s high in protein!

Item number 9 is a very well known plant-based protein source, and one I could have listed at the start of the video but didn’t, because I wanted to highlight the different uses it can have whether or not you are plant-based.

And this high protein option is Tofu.

I wanted to mention Tofu as a great grocery list item because it can not only be added to stir fries and fried rices and so much else even with chicken or beef or shrimp to prevent protein fatigue and add another flavor and texture, but also because it can be used as a protein source in sweet treats like smoothies and baked goods as well.

I see it so often only used by plant-based clients or in savory dishes I did want to highlight it more.

Especially because often when we make dietary changes, we cut out things we love instead of seeing ways to tweak and swap to make things fit.

And especially with protein we can feel more restricted and feel like our desserts have to go.

But tofu can be a great way to bump protein and make delicious cakes, mousses and even ice creams.

It can also be a great add to smoothies if you can’t have dairy or don’t enjoy protein powders!

And the 10th and final grocery list item I want to mention to boost your protein is hemp seeds.

I want to mention hemp seeds because they often are underutilized compared to chia or flax seeds but with similar benefits.

And while we may be focused on boosting protein, we also want to get in all the nutrient diversity we can. And hemp seeds are a great way to boost those micros and pack in a ton of antioxidants.

They can be sprinkled on salads, made into pestos or even added to smoothies. They are a great alternative to flax or chia seeds with more protein per tbsp.

And like with all of these items, they can help us add flavor to our meals and boost our protein without dishes becoming bland or boring or getting that protein fatigue.

Even just picking one or two of these items to add to your grocery list can help you start increasing your protein intake this week.

Love to hear your ideas to even COMBINE a few of these for amazing protein packed snacks and dishes in the comments and I’ll share a few of my favorite recipes as well!

–> Download The Free Recipe Guide

What I Wish I Knew About Protein Sooner (The 20g Myth And More!)

by Cori Lefkowith | Jun 2, 2024 | Blog, Diet

Think protein is just for bodybuilders?

Think again.

Focus on increasing protein may be even more important if you’re…

Female
Over the age of 30
Training hard
Looking to lose weight
Looking to lose fat
Looking to gain muscle
Looking to stay functionally stronger
Looking to stay energized and recover faster
Looking to age well and stay mentally with it…

Basically protein is honestly even more key for those of us looking to feel, look and move our best at any and every age.

Yet many of us struggle with not only increasing protein, but wanting to increase it.

Too often we even search out anything we can to tell us we DON’T have to make a change.

But honestly, this desire to not make a change is what keeps us stuck.

And so often our unwillingness to embrace increasing protein, especially as we get older, is what keeps us from ever seeing the results we want.

We keep searching for a way around the hard change of increasing protein ultimately to never see any of our hard work pay off.

That’s why I wanted to share some things I wish I’d personally known earlier on about protein and dispel some common protein myths and highlight HOW it helps.

Because when we truly understand the WHY behind the habit changes, we are more willing to embrace hard habit shifts.

What we value, we prioritize.

And we value things more when we truly understand the benefit and purpose behind the changes.

So that’s why I want to highlight why increasing your protein is something you should value.

Starting with the fact that it isn’t just essential for our aesthetic goals.

This ties into a myth we often also hear that gives us an excuse NOT to eat more protein…

And this myth is “You can only utilize 20-30 grams of protein in a meal.”

I’ve heard this myth repeated in a variety of ways, arguing that eating more protein during your day will only “go to waste.”

But this amount is just the amount that our body can use in a single sitting for muscle protein synthesis.

However, when you eat protein, all those amino acids aren’t just going to your muscles.

Only a very small portion of that 20-30 grams you’re consuming is actually being used in that way.

Because proteins make up EVERY tissue in our body.

Protein is an important building block of bones, muscles, cartilage and skin.

And it’s involved in so many bodily functions including cellular repair.

So if you’re only eating 20-30 grams your muscles aren’t fully getting the maximal amount they can use.

Not to mention the studies done on this “ideal” protein intake don’t take into account that mixed macro meals, aka adding carbs or fats with the protein, can impact the rate of digestion.

They also don’t take into account that as we get older, we don’t utilize protein as efficiently.

This makes increasing our intake per meal even more key.

Consuming less in a meal when we are younger is something we can “get away with” because of the more optimal hormonal environment we have.

As we get older, we need more protein to elicit that same muscle building response.

Again…more protein is better.

And a recent study has even shown that consuming 100 grams of protein at a meal not only lead to BETTER muscle protein synthesis but didn’t go to waste.

So if you’ve been trying to tell yourself you didn’t need to eat more protein because it would only be wasted, think again.

And not to harp on this, but it’s probably one of the biggest reasons I push my clients to be so protein centric, but I want them to define how they age.

There is no denying our body changes with age. But we truly are in control of defining how we age.

And so much of what we just write off as getting older, is within our power to change and control.

Feel like you’re losing muscle?

Feel like you’re losing strength?

Feel like you’re not recovering as quickly?

Worried about falls and fractures and your bone health?

Seeing negative changes in your health, including an increase in your blood pressure during menopause?

Or are you frustrated because you’re metabolism is slowing down and you’re seeing the weight creep on no matter what you do as you even slash your calories lower and lower?

What if I told you focusing on protein may be the simplest solution to addressing these things you’ve written off as just getting older?!

Protein honestly is the fountain of youth we don’t often truly recognize.

Now if you want to focus on building muscle and strength, your workouts and challenging yourself with your training is key.

But so often we see the results we deserve from our hard work in the gym paying off because our fueling doesn’t match.

You can only train as hard as you recover from. And to recover, your body needs protein.

So if you want to stay functionally fit and strong as you get older, you can’t avoid increasing your protein.

And by building and retaining more lean muscle as you get older, when so often we see a decline in muscle with age, you’ll also help keep your metabolic rate higher.

Not to mention the thermic effect, or the energy required for the metabolism of food, of digesting protein itself is higher.

This means more calories burned without us doing anything differently!

And if we want to lose fat, increasing our protein not only helps with this process but helps us avoid losing more muscle, which we are at increased risk for losing already as we get older.

AKA by focusing on protein we improve our metabolic health and body recomp to be any age and freaking lean and strong!

But again, protein isn’t just about rocking those aesthetic results…

It is also key for our health as we get older.

It can help keep our bones strong and avoid fractures, and lower our risk of osteoporosis.

And it can even help lower our blood pressure, which is key especially during menopause when we can see our risk for cardiovascular disease rise.

Now I do want to touch on protein and “risk.” Because this is something I wish I’d realized sooner…

Protein is honestly the least risky food to include if you want to see fabulous body recomp and your hard work in the gym pay off.

And I wish I’d known this sooner because it would have helped me get leaner and stronger faster.

Of course there is too much of even a good thing…

And specific health concerns like kidney disease may mean that a lower amount of protein is key for you, although there are some interesting new studies even debating this exact amount…

But for anyone with healthy kidneys who focuses on quality fueling and hydration, higher protein intakes will NOT have a negative impact.

But I mention “risk” also because increasing our protein intake helps us see results in a much easier way.

A high protein diet is the only diet shown to help you gain lean muscle in a deficit and even avoid gaining unwanted fat while in a calorie surplus.

It gives you wiggle room in your calorie intake to still see results.

Not to mention, it can help you eat more and feel fueled while still seeing body recomp.

And being able to eat more will help you keep your metabolic rate higher and create a more sustainable calorie intake that doesn’t leave you feeling starving and deprived.

Not to mention, protein does improve our health, reducing our risk of so many health concerns…yet too often we only focus on the negatives it may have for specific populations.

But honestly, almost every healthy food can have a negative impact if not consumed based on what we need!

And there are also so many MICROnutrients in protein sources we don’t often realize and value.

We talk about getting more fruits and vegetables, which are 100% key…

But we don’t recognize that protein sources offer a diversity of vitamins and minerals that are essential as well.

And many found in protein sources aren’t available in other sources in the same form such as Vitamin A (Retinol), B12, Carnitine, Carnosine, Creatine, D3, DHA, EPA, Heme Iron, and Taurine.

These things are essential to optimal health.

So not only is protein essential as a macro, but it packs a micronutrient punch!

Now if you’re like “Ok Cori, I’m sold on increasing protein…But it’s just so hard! I’d like to, but how!?”

I’ll tell you…I get it.

We’re used to consuming foods in the portions we are currently eating.

And to change our macro split, we have to adjust those portion sizes which often means planning ahead.

Because otherwise we are just going to do what we’ve always done…and we’ve always not eaten more protein!

I also think we often simply get overwhelmed with the idea which makes our brain freak out and not think in terms of small adjustments.

Or we make changes to hit a number without focusing still on making it ENJOYABLE.

We go straight to the chicken and broccoli or force ourselves to choke down a protein shake we hate.

Instead our goal should be to consider ways we may ENJOY adding more protein.

When we are excited to do something, when it is enjoyable over a chore, we are more likely to truly embrace the habit change.

We need to feel like, and remember it is our choice, not something we HAVE to do.

Yes a protein supplement or bar can be used, but that is too often what we jump to.

And we want the benefits that whole, natural proteins provide.

So instead, try looking up dishes you may enjoy that have more protein.

Or take a day of meals you already love and search for small tweaks.

Massive changes aren’t made overnight.

But one small adjustment that you can build on will add up.

So even take your meals today and see where you can make one change to increase your protein.

Can you add an ounce more chicken?

Sprinkle nutritional yeast on something?

Swap greek yogurt of sour cream?

Those grams add up!

And this is something key I wished I’d found when I first sought to add more protein because it would have made the process so much easier to see the results I wanted sooner!

Focus on those small changes and really seek to understand the why behind the habit swaps you’re looking to make, like increasing protein.

It can help you truly value the changes to make them easier so you can see the results you deserve.

Because if you’re looking to move, feel and look your best till your final day on this planet, increasing your protein is the magical habit change that most of us avoid making but that truly makes all of our hard work add up!

Ready to dial in your diet to match your workouts and help you build your leanest, strongest body ever?

Learn more about my Metabolic Shred!

The Best Way to Use Protein To Build Muscle or Lose Fat (7 Tips)

by Cori Lefkowith | Oct 15, 2023 | Blog, Diet

“I just can’t eat more protein!”

“It’s impossible to hit my recommended protein intake!”

If you’re starting to adjust your diet to lose fat and build muscle, often your first focus should be on increasing your protein intake.

But it’s a hard thing to do.

It can feel impossible to get more protein and be a struggle because we are used to eating the portions we’ve ALWAYS eaten.

We’ve created meals the same way probably for a long time.

So we default into doing the same things.

And usually those meals are lower in protein than we now need!

That’s why I wanted to share 7 tips to help you boost your protein intake so you can lose fat and gain muscle at the same time!

The first and most important piece of advice I always give to any client starting out is…

Tip #1: Don’t freak. Tweak.

It can feel like we have to completely overhaul our diet when we’re starting out.

Like it is impossible to add another 20 grams to the day.

But often little adjustments to what we’re currently doing really pays off.

So before you start searching for supplements or some crazy meal plan or cut out all of the foods you love, go back to a previous day you’ve logged and see where you can make little adjustments.

And if you haven’t yet logged, logged a day you may do or what you usually eat and then TWEAK IT!

Is there a meal without protein you could add protein to?

Your normal snack of crackers could you swap in jerky instead for that salty treat?

Or is there a meal with protein where you could bump the serving by an ounce?

Adding ounces to our current protein sources can add up and not require us to really change what we’re doing!

Even look for swaps to meals you love that could bump protein, like using lentils over rice in dishes.

Or greek yogurt over sour cream in a dip.

Consider even different cuts of the same type of protein to adjust your macros, swapping in chicken breast for chicken thigh.

But the more you can just make small adjustments, the easier those changes will be.

Don’t first jump to completely changing up the meals you love to eat.

Think small swaps and adjustments.

Tip #2: Use those plant-based sources.

I’m a meat eater personally but I also believe in getting the amino acids you need from a diversity of sources.

This diversity also improves our micronutrient intake.

And not only do I love my plant-based clients, but I also know that some of us don’t just want to be chowing down on a bazillion ounces of chicken or whatever at every meal.

So consider ways you can bump your protein intake through non-animal sources.

Consider adding tofu or tempeh or seitan into any dish even alongside your animal product.

Sprinkle hemp hearts on top of your salads.

Add chia seeds to your smoothies.

Try out buckwheat noodles in your pasta dish.

Pack in more broccoli and peas to your stir fry.

But realize the value of a diversity of vegetables and plant-based sources that can help you make meals tasty while boosting your protein intake!

Tip #3: Swap protein for creamer.

Supplements should always be supplemental.

But they can also be a quick and easy way to help us stay consistent, create a sustainable lifestyle and build meals we enjoy, especially when on the go.

One way I like to use protein powders is even as a replacement for coffee creamer.

Coffee creamers can pack a calorie punch.

And by swapping in protein powder for your creamer, not only can you boost your protein intake easily, you can keep in that delicious morning drink you enjoy.

Plus, you aren’t feeling like you’re just having to power through more protein at another meal.

I love adding in protein powder with coffee as a pre-workout snack.

Get in those amino acids your body will need to repair and even a little caffeine boost to power your workout!

Just be careful if you decide to mix hot coffee and protein powder as it can clump. It works better with ice or combining the protein powder first with a cool liquid you then mix in.

Tip #4: Add egg whites.

Ok I’ll know you didn’t watch a second further if you comment, “EAT THE WHOLE EGG.”

I’m not demonizing yolks here. They are delicious and can be beneficial.

Love whole eggs.

BUT if you are adjusting your macros and even trying to cut calories for body recomp while finding a balance, you may benefit from swapping in some egg whites at times for whole eggs.

In your morning omelet, you may use an egg plus egg whites instead of two full eggs to bump protein without adding as much fat or calories.

You may also add in egg whites to other dishes to easily increase your protein intake.

You can bake egg whites into oatmeal or add them to a fried rice.

Egg white muffins can be great on the go and you can easily make a microwave mug variation adding in any veggies or even other proteins you want!

And if you want a fast snack salty snack, a roasted nut mix is a great option.

Bake nuts that have been tossed in frothed egg whites and seasoning for a protein boost!

Tip #5: Hide It!

If you’re thinking, “These are great BUT I don’t want to have to eat another ounce of chicken.

I don’t want to even have to add another ounce of plant-based protein to have to chew!

I’m sick of protein!”

Then boost your protein intake to start by HIDING IT!

Making a soup?

Try using bone broth instead of your usual vegetable or chicken broth.

Bone broth contains on average 10 grams of protein per serving.

This is about 5 times more than chicken broth and 10 times more than vegetable broth.

Those small changes add up!

Making your morning smoothie?

Half your usual milk or liquid and add in some greek yogurt. Or even consider blending in tofu.

This can be a great way to bump protein and make your smoothie delicious and creamy but without making you feel like you’re having to eat more protein!

Even add in chia seeds or flax seeds or greek yogurt to your normal oatmeal to boost protein and add flavor.

But find little things you can hide in meals you already love that don’t feel like you’re just having to force feed yourself bland chicken!

Tip #6: Don’t forget dairy!

If you can’t consume dairy due to an intolerance or health concern, I’d hope it would be obvious this tip isn’t something you’ll personally want to include.

You may instead focus on the other 6 I’ve shared.

But if you don’t have any issues with dairy and even enjoy it, including things like greek yogurt, cottage cheese and even other cheeses can be a delicious way to bump protein, both in your savory meals and even your desserts!

Greek yogurt can easily be frozen with fruit or chocolate into a bark for a great dessert. Or even made into a parfait.

Cottage cheese can be made into a dip or even added to enchilada bakes or pasta dishes to make them cheesier.

Milk can be added to shakes and smoothies even to bump your protein as well.

So if you enjoy dairy, it can be a great way to diversify how you get in your protein daily!

Actually even parmesan cheese, or what I call protein salt can be a great flavor add and a few extra grams of protein to help you out!

Which brings me to my final protein boosting tip….

Tip #7: Count the grams.

Every gram counts and can slowly chip away at the increase we need.

So often we try to force big changes over looking for the little things that can add up but make the adjustments not feel as overwhelming.

But that’s why reviewing previous food logs and even taking time to learn about the foods we consume is so key.

Because adding something even as simple as parmesan cheese to a dish can not only make the meal more enjoyable and flavorful but also add a protein boost.

While only 2 grams in 2 tsp, that serving of cheese adds a TON of flavor to a dish. And meals we enjoy, we’re going to eat again.

That could also help us slowly increase our protein in a sustainable way.

At 3 grams per tablespoon, nutritional yeast is another great way to add flavor and seasoning while increasing your protein.

It can be sprinkled on your salad, mixed into cottage cheese as a dip or even added to a trail mix or popcorn for extra flavor!

And if you’re plant-based it is a great bonus protein source you could even season your tofu with, adding 3 more grams of protein without having to increase your tofu portion even!

But don’t ignore those little changes that add up!

It is easy to get overwhelmed when we feel like we have to make massive changes to reach our goals.

But don’t freak out! Focus first on those tweaks and then start implementing a few of these tips based on what feels most sustainable to you and your lifestyle.

Small changes meeting ourselves where we are at add up!

And for a great Protein Power Guide, CLICK HERE for a packet with cheat sheets and even a few bonus recipes!

5 Ways To Easily Add Protein Everyday

by Cori Lefkowith | Oct 9, 2022 | Blog, Diet

If you want the best and fastest possible weight loss and fat loss results, you need to focus on two things when it comes to your nutrition…

1. Creating that small calorie deficit
2. Increasing your protein

Often creating that deficit is the easier part of the equation for most of us. We simple cut something out or shrink one of our portions a bit.

Increasing protein on the other hand can feel oddly overwhelming, especially when it requires us to adjust other things as well to create that calorie deficit.

But increasing protein is more key than we realize.

Studies have shown that when it comes to fat loss, this macro really is essential, leading to not only faster results but more muscle mass retention and fewer metabolic adaptation, which also ultimately makes it easier to not only lose fat but keep it off.

How many carbs and how much fat you consume can even vary and fluctuate and still work for weight loss if protein is kept higher. Although you may find that you have macro ratios that work better for you based on a variety of factors from activity level to genetics and age.

But studies have even shown that the macro ratio used for weight loss with higher protein, regardless of where carbs and fats fall, always leads to better fat loss and body recomposition results!

And while we may want to strategically adjust carbs and fats to match our activity levels and lifestyle, if tracking macros and tweaking them all at once is overwhelming, the key is just to start with a protein target.

So if you’re starting to adjust your diet and struggling to increase your protein, think about just small changes of even 10 grams a day.

And here are 5 tips to help you increase your protein without feeling like you’re having to fully overhaul your diet.

Because small changes add up!

5 Tips To Increase Your Protein:

#1: Tweak your current portions.

Often we think dramatic changes over small adjustments.

We feel like we have to create completely different meals. Or we just turn only to supplements.

Or we even focus on trying to find ways to force protein into meals we don’t generally eat a lot at – like making super protein packed snacks or desserts.

But instead of trying to make big changes, think about how you can adjust what you’re currently doing with as small a change as possible.

If you’re eating 3 ounces of a protein at a meal, try just increasing that portion to 4.

That little adjustment can add up!

And it doesn’t even have to be adding an ounce more ground beef to your burrito bowl or chicken to your salad.

It could be another ounce of any other type of protein as well that you add on!

#2: Find quick go-to options out.

Often if we are constantly on the go, it can feel hard to get in protein quickly.

It’s why planning ahead to start can be key and it can be helpful to look at the options you do have out at restaurants or easy to grab and go from a grocery store.

These quick protein-centric meals and snacks can help us stay consistent and bump our daily protein intake so it doesn’t feel like we are trying to play “catch up” at dinner.

Take a look around your grocery store and log in a few options to see how they can impact your day.

Things like jerky, hard boiled eggs, shrimp cocktail, and Greek yogurt are all great go-to options.

You can often even find pre-cooked, very simple chicken that you can even re-heat or eat cold…whether you chow it down on it’s on or add it to a wrap or salad packet you pick up.

There are even great options at many fast food restaurants. While maybe not our ideal because of the food “quality,” they can help us maintain a balance overall and stay on track.

Places like Chick-fil-a with their grilled chicken nuggets are a great option.

And often even restaurants like Chipotle allow you to adjust the portion size to match your needs and goals.

Take some time though, as annoying as it may be, to research a few dining out options close to you. It can help you during those times you’re in a pinch or even don’t feel like cooking!

#3: Think swaps! Use those “complementary proteins.”

So not only do we often just need to swap the cut of meat to adjust for the amount of protein vs fat that we are consuming, but we can make even little swaps to the veggies and other carbs we include that can really boost our protein intake over the course of a day.

Often we don’t know how to cut down on the fat in our diet while bumping protein when it can be as simple as eating a chicken breast over a chicken thigh.

And if we want to include red meat, maybe we just change the cut of steak, or even go with 90% lean ground beef over 85%.

Or maybe you don’t like leaner ground beef or chicken breast. Maybe instead you keep that same cut of meat and swap half the portion for shrimp or a white fish with less fat.

Maybe doing that surf and turf combo is all you need to bump the protein while lowering the fat you’re consuming.

Or maybe in your morning omelet you cut back on the full eggs and include some egg whites.

Or we choose to include low fat or fat free greek yogurt over full fat.

Small changes like that can pay off.

So can potentially adjusting the types of carbs or veggies we use to get more amino acids over the day, including more spinach in our salads or mushrooms in our casseroles or broccoli in our stir fries.

Maybe you focus your carb sources more on quinoa over rice or buckwheat pasta over regular pasta.

Maybe we even swap in plant based sources of protein like tofu or tempeh or seitan instead of adding more meat. Or add in edamame to a seafood poke bowl.

We can even include nutritional yeast in a smoothie, sprinkled on salad or added into a sauce to add a cheesy flavor!

Small little swaps add up and can even help us find meals we enjoy more, make us feel fueled and full as we work toward our weight loss goals!

#4: Don’t fear supplements.

While supplements are supplemental and we want to focus our diet on whole, natural foods, we also have to recognize that we make changes when the PAIN of staying stuck outweighs the PAIN of change.

So even if we want to lose weight and fat, if it feels too overwhelming to get started adjusting our diet, there is a good chance, we will never make the changes we need.

Starting out, to make things easier, you may find you do add in a whey or other protein supplement as a snack to quickly and easily bump your protein 20-30 grams per day.

You can include protein powders in baked goods, oatmeals, smoothies or a simple shake.

It can even be good as something to keep in your purse, desk or backpack to mix quickly with a milk or water when you’re on the go!

You could even stir it into a quick microwaved oatmeal to add a protein boost and even some extra flavor!

#5: Mix and match!

Often we get stuck thinking more of the single protein source we already have in a meal, instead of mixing and matching protein sources to increase our protein without it feeling like we’re just eating pounds of the same thing.

For fried rice with chicken, try adding in egg whites for a little texture and a protein boost.

For a little extra protein in a pasta or enchilada bake, think some cottage cheese or greek yogurt with your ground beef.

Even swap the type of pasta you’re using. There are some great edamame, chickpea or even buckwheat options that could give you a boost.

For a stir fry, think shrimp and chicken. Or add in edamame. Diversify those protein sources in your dishes to make things tasty while helping you achieve results.

Don’t be afraid to mix and match protein sources and even try and include more than one in meals! It can be a great way to reduce your fat or carbs while increasing your protein to create the calorie intake you need.

SUMMARY:

Small changes really add up. Think about how you can use these 5 tips to make small changes to your daily meals and even weekly averages.

You can then choose even just one small swap to start with.

Planning ahead and even experimenting with how these things can make an impact can help you when you are pressed for time and on the go.

So list out some ways you can use these 5 tips in your daily life to see results!

Ready to dial in your macros and see the results you deserve?

Learn more about my Metabolic Shred!

Ladies…Protein WON’T Make You Bulky!

by Cori Lefkowith | Oct 15, 2018 | Blog, Diet

So one of my male clients told me a few of his female co-workers wanted to start losing some weight. He told them they should eat more protein.

And they said back to him, “But we don’t want to get bulky!”

WHAAAAAAAT!?!

I was a bit stunned when he told me this.

They thought that by eating protein, since they so often saw MEN consuming protein powders and higher protein to gain muscle, that eating too much protein would make them BULKY!

BULKY…It’s a word so many women fear.

It’s a word that holds many women back from even starting to weight train. And now I find out it is a word that holds women back from even eating the protein that they should!

Let me set the record straight…

PROTEIN WILL MAKE YOU BULKY.

FALSE!!

Protein absolutely, positively will NOT make you bulky, ladies. NOT AT ALL!

What protein WILL DO is:

Help you look lean and toned like you want
Help you feel energized to power through your workouts
Help you LOSE WEIGHT WITHOUT FEELING HUNGRY
Did I say look strong, sexy and LEAN!?!

Protein is the KEY…Literally the KEY to getting the results you want.

So a bit more about WHY protein so key for us LADIES and WHY it won’t make you bulky….

It’s the building blocks of muscle. Not only will you preserve your lean muscle mass while potentially dieting in a calorie deficit BUT you can also build lean muscle to help you look more toned! AND as we get older, especially us ladies, it can be harder and harder to retain and even GAIN muscle. A diet high in protein helps! Plus, when we are injured, we often think we need less protein, BUT a diet higher in protein can help us prevent muscle loss while we are out and restricted from training.
Keeps you feeling fuller for longer. Protein keeps you satisfied so that you don’t end up feeling like you are starving even if you’re trying to lose weight.
It makes weight loss EASIER! The thermogenic effect of protein makes it EASIER to lose weight and drop body fat on a protein rich diet EVEN if you “overeat.” A study 2014 study showed that even on a hypercaloric diet, people didn’t gain weight due to the high protein. Plus, because it preserves lean muscle mass, you will tend to burn more calories even at rest and your metabolism will stay healthy.
Improves recovery and muscle repair. You will provide your muscles with the building blocks they need to repair. AND the increase in protein can also help your tendons and connective tissues repair. Greater protein synthesis accelerates tissue repair and strengthens connective tissues to reduce your risk for injury.
Can improve bone density and prevent osteoporosis. It is actually a common misconception that high protein is bad for your bones and this “myth” is based on a misunderstanding of bone metabolism. Actually the amino acids in protein are used to build bone AND because protein increases muscles mass, there is an increase in bone strength! (1)
And studies of protein rich diets have even shown to improve brain functioning, quality of sleep AND even lower blood pressure!

And speaking to those ladies going through menopause and post-menopause struggling to keep the weight off…PROTEIN IS KEY TO RETAIN THAT LEAN MUSCLE MASS and keep our skin, hair and nails healthy and strong! It is the building blocks!

During and post-menopause, protein can help keep our hormones in check and help us avoid that dreaded weight gain! It can help improve our body composition as well as our overall body functioning.

In menopause your hormone levels change and even specific hormones decrease, so if you don’t get enough protein, you’re going to have a harder time maintaining hormonal balance, which is what can affect muscle retention and cause weight gain. It can also affect our digestive system, thyroid and bone health!

So really ladies I should be asking, “Why WOULDN’T you eat more protein!?!”

If you’ve been struggling to get the results you want, track your food and you’ll notice that you probably are low on protein!

Protein doesn’t lead to bulk. It leads to that strong, lean muscle that helps us move better, feel better and even LOOK BETTER!

Ready to take control of your diet and get the lean, strong body you’ve always wanted?

Join my Metabolic Shred!

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