Protein is an essential nutrient that plays a crucial role in muscle development, repair, and overall well-being. Whether you’re an athlete, looking to build muscle, or simply aiming for a more nutritious diet, protein can help. We recommend measuring a serving through a simple and “handy” method! Your palm size is equal to about 25 grams of protein. While serving sizes range depending on body type and goal a good target is 4 for ladies and 5-6 for gentlemen. Here are a few ways to add some extra to your daily meals.
Start your day with protein-rich breakfast choices! I love to add the previous evening’s protein source to a few eggs with spinach for ease and quick prep in the morning. Other options I love include Greek yogurt and berries, or protein-packed smoothies blended with fruits, greens and a scoop of your favorite protein powder. Hint, getting those fruits and veggies will lead to extra points as the weeks go by!
Add a little extra, half a palm size of grilled chicken, lean turkey, or tofu to your salads for an extra protein boost. Alternatively, consider incorporating legumes like chickpeas, lentils, or black beans into your soups, wraps, or grain bowls.
Snacking can be an excellent opportunity to sneak in more protein. We sent out a quick guide to building your office snack bucket a few months back. Let me know if you need a copy!
Grilled salmon, lean beef, or shrimp are fantastic sources of protein for dinner. Pair them with a side of steamed vegetables or quinoa for a well-rounded meal.
Protein Desserts: One of my absolute favorites is 8oz of milk, chocolate protein powder and some frozen berries! It honestly tastes like a milkshake! ( this counts as 1 palm) Come find me, I have some trial packs of the whey protein we carry
Your overall intake depends on your goals! That said, just getting an extra half palm size a few times a day can make a huge difference!