First I need to start by saying; WE DO NOT COUNT CALORIES IN THIS OFFICE!
Protein, however, is something we stress. Protein is a vital nutrient for everyone. It is essential because it is what fuels our body, even if we are not active. If we don’t have enough fuel our bodies will consume muscle for fuel instead, and that is something we do not want to happen to anyone.
Protein Recommendations
Lori recommends all her patients intake approximately 100g for women and 120-140g for men of protein PER DAY, and add an additional 20g per day on the days you work out.
Carbs can be measured one of two ways; total carbs should be around 75 - 100 per day whereas net carbs is carbs minus fiber, and should be at 50-75g day.
Here is an example of how protein could be broken up throughout your day. If you’re having 3 meals per day we want you to average about 30-35g of protein per meal. In between snacks are fine, just remember, protein forward, protein focused.
Breakfast - 2 oz steak (16g) and 2 eggs (12g) = 28g
Morning Snack - 1/2c Cottage Cheese = 11ish g
Lunch - Green Salad with 1 5oz can of tuna (30-40g) with 2 oz cheese (12g) or 1 egg (6g) = 36-52g
Mid day Snack - cashews 28g = 5g
Dinner - 1c quinoa 8g and 2oz salmon 13g = 21g
Evening Snack - protein brownie = 15g
This is an excellent sample of what your daily meals should look like ish. These meals would bring your protein intake this particular day to around 116 g of protein and 74g - 79g carbs (an average of 76g before adding any salad dressing).
Estimated Protein amounts in a serving of….
Tofu @ 1/2 c = 21.8g
Chicken @ 3.5 ounces = 20g
Turkey @ 3.5 oz = 30g
Beef @ 3oz = 25g
Pork @ 3.5 oz = 21g
Cod @ 3oz = 20g
Salmon @ 3oz = 20g
Tuna @ 5oz = 30-35g
Seitan @ 3oz = 21g
Peanut Butter @ 2tbsp = 8g
Cashews @ 28g = 5g
Most Beans @ 1/2c = 5-9g
Cheese @ 1oz = 6-8g
Greek Yogurt 15-23g
Cottage Cheese 11-28g
Egg @1 large = 6g
Quinoa @ 1c = 8g
Lentils @ 1c cooked = 17g
Chick Peas @ 1c = 14.5g
STAFF FAVES
Here are our WOD Staff fave’s to help reach your protein goals. As always check labels for allergens and ensure you’re getting all other nutrients like vegetables, fruits, fiber, and especially water!
Protein Breakfast & Morning Snacks
Catalina Crunch Protein Cereal (varies by flavor)
Sweet Loren’s Breakfast Biscuits (GF) 4g
Simple Mills Protein Pancake Mix (GF) 11g
Trader Joe’s Protein Pancakes (in fridge not freezer) 20g
Trader Joe’s Tater Bites (next to pancakes in fridge) 16g
Trader Joe’s Icelandic Yogurt 15g
Starbuck’s Protein Coffee (amazon and grocers) 22g
Nurri Coffee 30g
SWEET TREATS
Molly Bz Cookies g’s varies by size and flavor
Sweet Additions Protein Walnut brownie (gf) 15g
Sweet Addisons Protein Chocolate Chip Cookie (gf) 17g
Pro-feel protein pudding 17g
Aldi’s Protein pudding 15g
Protein Pint Ice Cream (at Target)10g
SNACKS
Takeaways Puffed Snack Bars (gf) 12g
BEVERAGES
H20 Pro+ Protein water 15g
Fairlife Core Power Protein Shakes 26g
Protein 2o 15g
Pure Protein Shake 30g
Raw Protein Shake 30g
Premier Protein Shake 30g
Nurri Milkshake 30g
Oikos Protein Shake 30g
Slate Milks 20g
Muscle Milk 26g - 42g
BARS
Fulfill Protein Bars 15g - 20 g
SUPPLEMENTS AND POWDERS
Dole Vegan Protein 20g
GENN’S HAIR CARE FAVE! VEV Multi Collagen Peptides Powder types 1, 2, 3, 4 - 10g (collagen, Biotin, Keratin, Elastin and Vitamin C – ideal for growing healthy hair)
MEATS & VEGETARIAN OPTIONS
Beyond Burger Vegetarian Burger (GF) 21g
Vermont Meat Sticks (varies by size) 6g
Patient Faves
Have a fave protein snack or trick? Please share with us by sending them here to our email.
