P R  O T E I N 101 

Did you know that the more muscle you have, the more calories your body burns throughout the day?

Protein: the #1 macronutrient that aids in muscle building.

Protein also aids in repairing our bones, blood, hair and nails! It's broken down into amino acids and is important for most of our bodily functions. 

It is so important to have enough protein in our diet, however many people are not consuming as much protein as they should be!

Here are some questions you may be asking yourself..

  • How much protein should I be eating on a daily basis?

Aim for about 0.8-1.0g of protein per lb of bodyweight!

For example, a 130 lb person should get 100-130 grams of protein per day.

  • Where are these protein sources coming from?

PAUSE before you start to dive into the protein bars and protein powder.

Your diet should be made up of atleast 80% of whole foods.

Once you have incorporated these foods into your diet, NOW is the time to add in the protein powder and protein bars!

Again, whole food sources should always come first*


When we first think of protein sources we immediately think of chicken, eggs and fish right? Well I'm here to share that these are not your only options!


Lets start off with some protein-dense plant-based foods that should be implemented into your daily diet.

  • Chia Seeds

  • Flax seeds

  • Hemp seeds

  • Sunflower Seeds

  • Asparagus

  • Kale

  • Spinach

  • Broccoli

  • Brussel Sprouts

  • Sweet Potato

  • Avocado 

  • Quinoa

  • Oatmeal

  • Edamame 

  • Sweet Peas

  • Chickpeas

  • Black beans

  • Pinto Beans

  • Kidney Beans

  • Lima Beans

  • Almond Butter

  • Peanut Butter

  • Almonds

  • Peanuts

  • Hazelnuts

Now onto the meats and fish!

  • Boneless Skinless Chicken Breast

  • Eggs/Egg whites

  • Extra-Lean Ground Turkey

  • Extra-Lean Ground Bison

  • Tuna (if canned choose in water/low sodium)

  • Shrimp, Salmon, Tilapia

And other options..

  • Plain Greek Yogurt: Fage, Oikos, Chobani

  • Cottage Cheese

  • Whey Protein Powder or Vegan Protein Powder- (My favs: Gold Standard Whey, PEscience)

  • Protein Bars - (My favs: ThinkThin, PureProtein, Ohyeah One, Detour, Optimum Nutrition)

The options are endless! 

Hopefully that helped you understand where you can get your protein sources from and why it is so important to have enough of this macronutrient in our daily diet!

If you still have questions, shoot me an email and I'll be happy to help!


Jackie Minni

#Health #PlantBasedProtein #PlantProtein #BurnFat #BuildingMuscle #LeanMuscleMass #FoodisFuel

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