How & Why I Eat 130+ grams of Protein a Day

Hey there! I have been talking a lot about upping my protein intake on Instagram and today I want to share how I achieve eating 130+ grams in a day.

Below I’ve broken it down by meals and specific food items with the corresponding protein count. This obviously varies throughout the week but will help give you an understanding. I also want to mention I am eating organic, clean and nourishing foods. No processed crap! The 130 number comes from my body weight + what my Dr. has advised me. Essentially I’m eating the amount of grams in protein as my weight. This is my baseline and if I can achieve more, great!

So WHY am I eating more protein these days?? Two reasons: [1] overall health for my body and brain. I’m doing the most strength training that I’ve ever done in my life, and I want to build and maintain muscle. This is especially important for women as we age. [2] I just had an explant and fat transfer – more details on this post. In order to recover faster AND have the fat transfer be the most successful, I need to eat as much protein as possible.

I have found a few easy ways to bump up my protein intake throughout the day. First adding collagen to my morning matcha and amino acids to my water. This is an easy 40 extra grams! My favorite brands are Sports Research for collagen and Body Health for aminos. Both can be found on Amazon.

Additionally I food prep protein on Sundays for the week. This saves me so much time and stress. I can grab and go! I make protein egg cups (recipe here), ground beef, crockpot chicken breast and bone broth quinoa. If I don’t have a smoothie for lunch I typically have a bowl w/ spinach, meat, quinoa and broccoli sprouts. It takes me two minutes to put together.

I hope this helps and leave a comment with any questions you have!

---

What I eat in a day breakdown…

Water – 30 g

amino acid powder 30g – Body Health

Morning Drink – 18 g

matcha mix 6g – Kroma

collagen 10g – Sports Research

oat milk 2g

Breakfast – 40 grams

1/2 cup cottage cheese 14g

1/2 cup frozen blueberries

1 tablespoon almond butter 3.5g

2 tablespoon gf granola 2.5g

2 egg, spinach & beef egg bites 20g

Lunch – 30g

Protein Smoothie – recipe here

1 cup Ice

1 cup Blueberries

2/3 cup oat milk 4.5g

1 scoop vanilla protein 14g – Paleo Valley

1 tablespoon chia seeds 3g

1 tablespoon hemp seeds 3.5g

1 tablespoon almond butter 3.5g

1 cup spinach

Snack – 24 grams

Beef stick 10g

RX bar 14g

Dinner – 38 grams

6oz Salmon 34g

1/2 cup bone broth quinoa 4g

Spinach salad w/ lemon olive oil dressing

---