How to Eat 120+ Grams of Protein Daily

Dear Friend,

If you have been following along for a while you have likely heard me say maintaining muscle health is vital for overall well-being and quality of life as we age. Honestly, the importance of improving muscle health for women over 50 can't be overstated.

One of the key components in preserving and increasing muscle mass is ensuring an adequate intake of protein. But how much protein is enough, and how can women over 50 incorporate it into their daily diet? Let's dive into practical tips for consuming 120 grams of it each day, distributed evenly across meals and snacks.

The Role of Protein in Muscle Health

Protein is often hailed as the building block of life, and for good reason. It's composed of amino acids, which play crucial roles in various bodily functions, including muscle repair, growth, and maintenance. As we age, our bodies naturally change, including a decline in muscle mass and strength. Consuming sufficient protein can help counteract these effects by providing the necessary nutrients to support muscle health. By incorporating protein-rich foods into our diets, we can optimize our muscle function, overall physical performance, and body composition.

For women over 50, aiming for a daily protein intake of 120 grams is a reasonable target to support muscle health and overall well-being. If you are trying to lose weight or maximize muscle health I recommend you strive for 1 gram of high-quality protein per pound of ideal body weight. It is important that you distribute this amount evenly across three meals and possibly incorporate a protein-rich snack to help ensure optimal absorption and utilization of protein throughout the day. Here's a breakdown of how to achieve 40+ grams of protein with 2 servings of vegetables in every meal. Look for recipe links in Dig Deeper. 

Breakfast: 
Start your day with a protein and vegetable-rich breakfast for optimal protein synthesis throughout your day. This will help alleviate afternoon slumps and cravings later in the day.
 
1. Egg Scramble or Fritatta with meat and a side of Cottage Cheese.
2. Smoothie
3. Leftovers or dinner for breakfast.

Lunch
1. Tuna salad on lettuce with a boiled egg mixed in or on the side.
2. Quinoa bowl with chicken
3. 5 ounces of leftover grilled chicken breast on a salad. Add egg, nuts, seeds, and/or cheese to boost protein. 
4. Smoothie or egg scramble.

Dinner
1. Sheet pan Chicken with Chickpeas
2. Grilled rubbed Tri Tip (5 to 6 ounces) with kale salad, broccoli, or Brussels sprouts. Sprinkle one ounce of cheese on the side dish for another 5 grams of protein. 
3. Soup or Chili with a side salad that is topped with egg, nuts, and cheese. You can also top most soup or chilis with a dollop of yogurt.
4. 6 ounces of wild-caught salmon served on sauteed spinach or quinoa with a side of asparagus with lemon yogurt sauce.  Stir freshly squeezed lemon juice in 1/4 cup yogurt. Add salt to taste. 

Incorporating 120+ grams of protein into your daily diet may seem daunting at first, but with a little foresight and planning, it's entirely achievable. The key to success lies in light planning and implementation of your meals and snacks.

By dedicating some time each week to plan and prep your meals and snacks, you can ensure that you have protein-rich options readily available, making it easier to reach your daily protein goal. Consider batch-cooking protein sources like egg dishes, grilled chicken, baked salmon, cooked ground turkey or beef, and roasted turkey breast to have on hand for quick and convenient meals.

Stock up on protein-rich pantry staples such as canned beans, nuts, and seeds can provide versatile options for incorporating protein into your meals. Keep an organic Greek or A2 yogurt, cottage cheese, and sheep or goat cheese in the refrigerator. 

By staying committed to your protein intake and planning, you can set yourself up for success and stay on track toward your health and wellness goals.

To your vibrant health,
Jacqui