Name: Playbook - Jill Griffiths - 12/11 - Daily Protein Intake
Uploaded: 2023-11-17T00:15:41.473Z
Duration: 5 min
Description: 12/11 - Daily Protein Intake

HOW IS YOUR DAILY PROTEIN INTAKE THIS MONTH SO FAR?

You might find this time of year harder to hit your protein goals as you are navigating the Christmas parties and different gatherings and get togethers.  

If you are struggling here are a couple of things you can do that will help:
1- Plan out your protein by meal! Do you eat 5 meals a day?  Then divide your protein goal by 5 and plan out each meal according to how much you need.

2- Have easy protein available!  Whole food is always number 1!  But real life means that sometimes we need to have easily accessible protein available like protein shakes and protein bars.
  
3-Have multiple sources of protein available!  Eating chicken every meal is unnecessary.  Make sure you have a different choice for each meal on hand and prepped.  Things like eggs, chicken, deli meat, tuna, pre made turkey burgers, pork chops, and fish are all things that can be made or purchased and give you the opportunity to eat different protein at each meal.  Changing up your protein is will help you not get bored!



The type of protein that you should focus on is LEAN protein and here is why:

1. Lean protein has less saturated fat (saturated fat can lead to high cholesterol and a number of other problems that we definitely want to avoid)

2. The leaner the protein the more fat MACRO you have to eat in other ways.  For example:  If you leave out the yolk in an egg (or the FAT), that saves you about 5grams of fat to use somewhere else (like cheese on a sandwich etc) but you still get most of the PROTEIN. 

3. Is red meat bad?  No, it is not but most red meat does have higher saturated fat.  So stick to leaner cuts of steak (flank steak), and lean ground beef.

4. Is fish good? (There are no "good" and "bad" as those are just labels, but there are better and best choices)  Yes fish is great!  White fish tends to be much leaner (which saves you that fat macro right?), verses Salmon and Trout is much more fatty.  How will you know what fish is fatty and what isn't???  My current private nutrition clients  know this question!  Look it up in Myfitnesspal!
Do I weigh my protein before or after I cook it?  Weigh it after. 




MEAL PREPPING PROTEIN IS KEY!
During this 8 week journey and hopefully forever, you will want to have some easy-to-grab meal prep protein in the fridge.  (And it usually comes from a meal you have previously made. #timemanagment
For instance:  On Monday's I usually prep Sous Vide chicken that will last me until Wednesday or Thursday.  
Another idea is for every dinner I make, I always make sure there is enough for an extra meal or two.  That way something is always in the fridge. 
*(Tuna is another great last minute protein)

With hands on hips, find something to hop over.

A line in the cement or a pencil is perfect.
Hop with one leg side to side for the amount of reps shown, then do the other foot.

12/11 - Daily Protein Intake

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