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Lean Protein - Are you getting enough?

First off - protein is essential when tackling weight loss or muscle gain goals. Making sure you are eating enough protein will help you reach those goals.

Where can you get lean protein?

-lean chicken breast (boneless skinnless)

-lean ground turkey / lean ground chicken




-white fish


-greek yogurt

-low fat cottage cheese

-egg whites


How much is one serving of lean protein?

-palm of hand

What are the benefits of consuming lean proteins in your diet?

- may increase satiety (protein fills you up) - important for weight loss

-has less fat and less calories

-maintains muscle and helps build new muscle

-some proteins act as an enzyme which is important to run the bodies systems: digestion, energy production, muscle contraction,

-some proteins act as a hormone which helps communicate channels between cells, tissues and organs

How much protein should you consume?

-the number will vary based on activity level, muscle mass, age, gender and overall health

-protein should be anywhere between 10-35% of your daily calorie needs

-women typically should get no less than 60g per day BUT like I said everyone's target protein number will be different

-another example: if your consuming 2,000 calories a day you 50-175g per day should be lean protein

If you find that you are having a hard time reaching your goals, it is always important to re-evaluate your nutrition intake. I suggest keeping a food log to track your total caloric intake daily which breaks down carbs, fats, and proteins. MyFitnessPal is my go to app for all clients who are tracking their nutrition in their programs. If you are new to learning more about nutrition and where you need to make some changes in your diet - I suggest you reach out to a nutrition coach or a registered dietitian to get a better idea of WHAT WILL WORK FOR YOU!

Meg DeSalvo Fit

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