7 Tips on Adding Proteins to Your Diet To Fuel Good
I want to share a personal story about how tracking and focusing on protein transformed my own health and fitness journey, especially on a new journey of motherhood and breastfeeding. I hope this can inspire and help all you amazing go-getters out there, especially those postpartum mamas out there!
As a breastfeeding mama, I was ALWAYS hungry and thirsty! And I felt like I never could eat enough. But even just being postpartum, I was constantly up and down, trying to keep my baby moving and happy. That’s when I realized that I needed a structured approach to reclaim my health, and when I remembered tracking and prioritizing protein has made a huge difference in the past, so why not now, while I was breastfeeding and trying to make sure I was eating enough!
I always remind my clients that tracking isn’t meant to make you feel shame or meticulously count calories. My philosophy is more about bringing more awareness to what you’re eating and how it affects your body and mood. When you track what you eat, you’ll be more mindful of what you’re putting into your body, and then of course, you can note when you need more protein and fiber. A lot of clients didn’t realize the lack of protein they were having, and the abundance of carbs they were!
I found once I started tracking during my breastfeeding journey, I would stat incorporating more healthy snacks that were full of healthy fat, fiber, and protein, like nuts or greet yogurt with some fruit!
Whether you're looking to boost energy, support muscle recovery, or simply eat healthier, protein plays a crucial role in achieving your goals.
Here are my tips on how you can get your protein according to your macros. But before you get started:
Calculate Your Macros: Go to the Precision Nutrition Calculator to determine your daily macro needs.
Download MyFitnessPal: Familiarize yourself with the MyFitnessPal app for tracking your macros. Want to weigh your food? I love this Kitchen Scale
Get Your Resources: I have plenty of Nutrition Advice and Guides on my BGTV App
TIP #1: Plan Your Meals & Snacks Ahead Of Time
Eliminate decision fatigue by planning your meals and snacks in advance. Write down your meal plans and prep everything in containers for easy access. Center your meals around protein and build from there.
Pack your lunch bag the night before if you leave for work early.
Double or triple your dinner recipes to have leftovers for lunch the next day.
TIP #2: Start Your Day with at Least 25g of Protein
Kickstart your day with a high-protein breakfast. Here are some ideas to get you started:
Eggs: 2-3 eggs (6g protein each)
Greek Yogurt: ¾ cup (18-21g protein) with fruit and hemp seeds (6g per 1.5 tablespoons)
TIP #3: Include Protein in Snacks
Keep your snacks protein-centric to stay full and satisfied between meals. Choose snacks like nuts, cheese, jerky, or protein bars. Pair carbs with fiber and protein to keep you fuller longer. Join the BGTV Community now!
TIP #4: Add Protein to Salads
Make sure your salads are packed with protein to support muscle recovery and overall nutrition.
Ideas:
Grilled chicken
Tofu
Beans
Hard-boiled eggs
TIP #5: Supplement with Protein Powder
Boost your protein intake with protein powder. Add it to smoothies, oatmeal, or baked goods.
Quality Protein Options:
Whey Protein Isolate: 90-95% protein by weight, low in fat and lactose.
Whey Protein Concentrate: 70-80% protein by weight, slightly higher in fat and lactose.
Plant-Based Options: Look for pea, pumpkin, watermelon seed protein, and more.
TIP #6: Explore High-Protein Grains
Incorporate high-protein grains like quinoa, farro, and buckwheat into your meals. They offer more protein than traditional grains like rice or pasta.
Tip: I am Filipino, so I am BIG on rice, but I always try to opt for other grains when I can to change it up and get more of that protein! I am not saying NO to rice, just make sure to vary your grains 🙂
TIP #7: Another Protein Source
Lean Protein Sources:
Meats: Chicken breast, turkey, lean cuts of beef and pork
Fish/Seafood: Salmon, tuna, shrimp – high in protein and omega-3 fatty acids
Plant-Based Protein: Beans, lentils, chickpeas – add them to soups, stews, salads, and side dishes.
My Personal Information…
Since I started tracking and adding protein on my diet, I’ve seen incredible changes in my body and overall health. My energy levels are higher, my workouts are more effective, and I feel stronger and more confident than ever. It’s amazing how these small changes can lead to such big results.
Have more questions about nutrition? Let me coach you throughout your fitness and wellness journey on the BGTV App and be part of a community dedicated to your success!
Let's make this journey together—because you deserve to thrive!
With so much love,
Coach Betina 🫶