My 150g of Protein Day {Build Muscle + Lose Fat!}
OK Friends!! I’m going to stop OVERTHINKING how to share my body recomp journey with you, and just start getting it out there. The only reason I’m so far behind with updates, is because I can’t decide what to share and how to share it. So, this might be short, but I just need a place for my thoughts!!
I’m already on day 22!! But, these meals were from week 1. I always feel like I need to share something new to eat every single day, so you find it valuable. But, that’s not realistically how I eat. In fact, my breakfasts, lunches, and snacks are usually the exact same thing for several days in a row. I might swap the fruit at breakfast, some of the salad toppings for lunch (depending on what veggies I have), and the flavor of protein for a snack, but the meals are basically the same..
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The body recomp macro goals
I know in order to build muscle you need two things: Dietary protein + resistance training.
In order to lose fat, you need to create a calorie deficit.
The first week, I was only counting protein (not calories). Sometimes that takes me a minute to get into the zone of true dieting. Maybe I gained a little muscle the first week because of the intense workout or the increase in protein, but I definitely wasn’t losing fat and the scale didn’t budge. So, weeks 2 & 3 I got more conscientious of calories (and those meals are coming next). So, just looking at protein, my meals averaged 152 grams of daily protein.
Why 150g of Protein?
Protein is essential for:
- Preserving lean muscle while losing fat
- Boosting metabolism
- Controlling hunger
- Recovering from strength training
For women over 40, protein is even more critical. We’ve been taught for so long that with aging comes weight gain and muscle loss. But, it doesn’t have to be this way. I’ve gained more muscle over 46 years old, than I did between age 19-45! (see my most recent Dexa scan here)
And if there’s one thing for sure, if I can do it, anyone can do it!
What Does 150g of Protein Look Like?
With 4 meals per day (3 meals and one snack), I find it quite simple to get 150 g of protein. Here’s what I’m normally eating: (and my list of top 25 protein foods I eat a lot!)
- Egg whites
- Greek yogurt
- Grilled chicken tenderloins
- Deli Turkey
- Protein powder
Breakfast:
- Egg whites. fat free cheddar, berries, banana, and Greek yogurt. (43 grams protein)
Lunch:
- Green salad with chicken, turkey bacon, hard boiled egg, and Bolthouse Dressing. (41 g protein)
Snack:
- Pistachio protein ice cream in the ninja creami (1 scoop vanilla protein powder, 8 ounces lowfat milk, and 1 tablespoon pistachio sugar free pudding mix. (28 g protein)
Dinner:
- Chicken crust pizza!! (FULL RECIPE HERE) (40 g protein)
Tips to Stay Inspired (and Not Burned Out)
- Spice things up: Marinades, seasonings, sauces (low-cal) My ZERO calorie seasonings I like to flavor and spice things up with list here!)
- Try new recipes weekly: Protein pancakes, egg muffins, bowls
- Rotate your proteins: Keep variety in texture and flavor
- Batch prep your proteins: Cook once, mix and match all week (my protein prep guide here)
