Nailing down protein targets finally stabilized my weight

Last week, we explored why a variety of proteins is crucial for our health. When I first started learning about the power of protein, my solution was to eat it more often. I’d try and reach for a tuna or chicken salad instead of toast or a bagel (yikes!). However, in spite of my efforts to increase my protein intake, I wasn’t losing weight, and frankly felt like I wasn’t really cleaning up my diet since I was still reaching for quick, and often processed, foods. 

It wasn’t until I understood three simple facts that I was really able to nail this whole protein thing down. 

1. The first and last meals of my day needed to have about 30 grams to 45 grams of protein for best results. 
2. I needed to get used to the shift in meals for a few weeks before I’d really see the BIG effect the meal was having for my overall health. 
3. I needed to have the right ingredients and quick meal solutions ready for busy days. 

Once I was able to resolve this, my weight stabilized because I was no longer struggling with uneven blood sugar swings that lead to poor food choices, low energy, and lowered motivation. 

I’m thinking it would be helpful if I share what my day looks like to spark your personal food plan:

I used to start my day with 2 slices of sour dough and butter or smashed avocado. I shied away from eggs because they felt too heavy, however once I chose higher quality eggs (I like Vital Farms) and I got used to the protein based breakfast, I noticed that I no longer needed a second breakfast or early lunch. In fact, I could last at least 2 more hours before needing to eat again. 

Today, my go-to breakfast is 2 scrambled eggs with pickled onions or sauerkraut, 1 – 2 slices of sour dough (I like the sour dough by Bread Alone because they use very few ingredients and their bread is not heavy). I add some grass-fed butter to the bread. If I need to give up bread, I would have a gluten-free “pancake” made from chickpea flour. 

For lunch, I tend to be very busy so I typically heat up leftovers from dinner, or make a “warm” salad of leafy greens, avocado, cut up nitrate-free deli meat, and goat cheese with some olive oil and vinegar or lemon. I like to heat my greens because its winter. If I have leftover yam, I will add that to my salad as well. 

For dinner, I always take out a meat or fish from our freezer in the morning, and I will prepare a grain (typically rice) in our instant pot OR bake starchy veggies such as yam, potatoes, or winter squash a couple of hours ahead of time. 

Then about 15 or 20 minutes before we sit down to eat I chop up some veggies (usually a combination of onion, carrots, kale, and sweet pepper). Next, I saute the meat or fish (in winter this is usually ground grass-fed beef or ground lamb sauteed without added oil, and seasoned with garlic, coconut aminos, rice vinegar, and spices that match my mood at the moment).

I try to avoid dessert after dinner because it will typically make me feel hungrier the next morning (like a deep, aching hunger that distracts me from my before breakfast morning routine). Once I made this commitment, over time I found myself very used to feeling light at night which leads to a more restful, deep sleep. 

Hope this helps! Let me know if you have any questions!