The Protein Guide
Jan 31, 2025
The Protein Guide: How Much Do You Need and How to Use It.
Let’s talk protein! It’s not just for bodybuilders or gym rats—it’s your best friend for lean muscle, hormone health, and keeping that metabolism fired up. And let’s be real—nobody wants to lose muscle as they age. For those of us rocking life past 50 😉, keeping protein levels on point is a game-changer. But before you start throwing back protein shakes like a bodybuilder, let’s chat about how much you actually need—and how too much can just end up padding the waistline.
How Much Protein Do You Need?
The right amount of protein depends on your age, activity level, and personal goals. The general rule? About 0.8 grams per kilogram (or 0.36 grams per pound) of body weight if you’re chillin’ with minimal activity. If you’re staying active and fighting off muscle loss, bump it up to 1.0 to 1.2 grams per kilogram. Note that is in reference to your ideal body weight 😉.
For example:
- 150-pound (68 kg) woman: Needs 55-82g of protein daily.
- 180-pound (82 kg) man: Should aim for 65-98g per day.
Can You Have Too Much Protein?
Absolutely. While protein keeps you full and helps maintain muscle, loading up too much can sneak extra calories into your diet. And extra calories? Yep, they add up—even from protein. Balance is key, so don’t ditch your fiber-rich carbs and healthy fats in the process.
How to Sneak More Protein into Your Meals
Breakfast: Start Strong with Protein-Packed Goodness
Mornings deserve better than a sad piece of toast. Try these instead:
- Power Smoothies: Blend protein powder with milk/milk substitute, banana, PB2, flaxseeds, and spinach.
- Protein Pancakes or French Toast: Greek yogurt or protein powder in the batter? Genius. Make extra and toss them in the toaster all week.
- Scrambled Eggs with Veggies: Spinach, tomatoes, feta—just say yes.
- Cottage Cheese with Berries and Chia Seeds: A no-cook, high-protein lifesaver.
Lunch: Power Bowls That Actually Fill You Up
Load up a bowl with protein, fiber, and healthy fats:
- Base: Quinoa, brown rice, or leafy greens.
- Protein: Grilled chicken, tofu, chickpeas, lentils.
- Veggies: Bell peppers, cucumbers, roasted sweet potatoes.
- Toppings: Feta, avocado, hummus.
- Dressing: Lemon-tahini or olive oil with balsamic.
Dinner: Theme Nights to Keep Things Fun & Flexible
Protein doesn’t have to be predictable. Try these themed meals:
Monday – Meatless Monday
- Quinoa & Lentil Stuffed Peppers + roasted veggies.
- Tip: Lentils and quinoa = protein powerhouses.
Tuesday – Taco Tuesday
- Turkey, Black Bean & Avocado Tacos on whole-grain tortillas.
- Tip: Swap turkey for grilled shrimp if you’re feeling fancy.
Wednesday – Wok Wednesday
- Shrimp & Veggie Stir-Fry over brown rice or quinoa.
- Tip: Swap shrimp for tofu if you're feeling plant-based.
Thursday – Try It Thursday
- Grilled Salmon with Roasted Sweet Potatoes & Brussels Sprouts.
- Tip: Try high-protein grains like farro or freekeh.
Friday – Fun Friday (Flatbread Night)
- Whole-Wheat Flatbread Pizza with chicken, mozzarella, and roasted veggies.
- Tip: Ricotta or feta = an easy protein boost.
Saturday – Sports Saturday
- Turkey Chili with Black Beans & Bell Peppers.
- Tip: Make extra for leftovers—future you will thank you.
Sunday – Soul Sunday
- Grilled Chicken, Collard Greens & Mashed Cauliflower.
- Tip: Add black beans for even more protein power.
Protein-Packed Foods to Stock Up On
Animal-Based Superstars
- Chicken (31g per 100g)
- Turkey (29g per 100g)
- Salmon (25g per 100g)
- Tuna (26g per 100g)
- Eggs (6g per egg)
- Greek Yogurt (20g per cup)
- Cottage Cheese (25g per cup)
Plant-Based Power Players
- Quinoa (8g per cup cooked)
- Lentils (18g per cup cooked)
- Black Beans (15g per cup cooked)
- Chickpeas (15g per cup cooked)
- Tofu (10g per 100g)
- Edamame (17g per cup)
- Chia Seeds (5g per tbsp)
- Hemp Seeds (9g per 3 tbsp)
Note: talk to Karie about how to combine plant-based proteins to create complete protein in your diet.
Final Thoughts: Finding Your Protein Balance
Protein is an essential part of a healthy diet, supporting lean mass, metabolism, and satiety. The key is incorporating it wisely, balancing animal and plant-based sources, and ensuring you're not over-consuming calories.
If you're unsure about your protein needs, check with Karie for personalized guidance on how much protein is right for you and the best ways to incorporate it into your lifestyle. 780-814-2938 [email protected]
Click here for your 5 Steps in 5 Days Wellness Challenge: https://www.kariecassell.com/challenge
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