What exactly is protein?

The amount of protein you should be eating is not as much as you might think. Current dietary recommendations dictate that you should eat about 0.8 grams of protein per kilogram of body weight. Most Americans don’t have an issue getting this much protein in their diet.  

These are guidelines, though – you may need more or less depending on how active you are. If you have any health conditions that dictate special dietary guidelines, consult with your doctor.  

It’s possible to eat too much protein, make sure you’re not going overboard. Protein supplements, for example, might be popular, but generally are not necessary.   


 

How can I incorporate protein into my meal prep?  

Your body does not store protein the way that it does with fats and carbohydrates, so it’s important to be eating protein to replenish your stores every single day.  

  • You should aim to have a moderate amount of protein with every meal. 
  • Animal protein sources like meats and dairy are accompanied by some saturated fat, so go towards leaner proteins if you are watching your portions. For example, you can use egg whites to prep an omelet for breakfast, ground turkey for a lunch of stuffed bell peppers, and chicken fajitas for dinner.  
     
  • Red meat is also a good source for protein, but choose this less often.  
  • If you are plant-based, combine a variety of protein sources to get an adequate amount of protein each day. Chickpeas, quinoa, beans, lentils, seeds, nuts, and corn, for example, can’t be eaten on their own for your protein source but can be combined for optimum results.  
  • Be sure to balance out the rest of your prepped meal with plenty of nutrition-packed veggies and a moderate serving of complex carbohydrates.  

    • If you feel that you are having a hard time getting enough protein, you might consider using a lean protein supplement. Protein shakes that are low in carbohydrates and fat might be a good fit. As mentioned above, most people don’t have an issue getting enough protein, so only use shakes if you are super active or can’t figure out how to get enough protein from food alone.  

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