Nutrition is all about finding what small changes we can make that will give the BIGGEST ROI (return on investment).
In addition to things like getting in 10k steps a day, eating veggies at every meal, drinking enough water, and getting enough fiber, protein will forever be a core staple to living our best life. Protein keeps us full, helps us build muscle and have great body composition, is crucial to so things in the human body, and it tastes so good!
We usually find that new nutrition clients are getting in about 50% of the daily protein they should be. Using a food tracking app like MyFitnessPal and logging your food intake for a few days will give you a great outline of where you need improvement. Females and vegetarians/vegans are especially notorious for being low on the protein spectrum. If we eat out a lot, protein may also be low – meat is expensive, which is why restaurants usually charge extra for additional portions.
As a general recommendation, aim for around bodyweight or target bodyweight in grams. Example: A 150 pound female would aim for 140-150g protein per day. A 220 pound male trying to get down to 190 pounds would aim for around 175-185g per day.
Here is a cheat sheet of common protein sources.
A typical day of eating for a goal of 175g of protein and moderate fat would look like:
BREAKFAST: 2 whole eggs, 2 egg whites, 1 slice turkey bacon
LUNCH: 7oz salmon
DINNER: 8oz chicken breast
SNACKS: 1 scoop protein powder post workout, 0% Greek yogurt
If you aren't seeing results in the gym, we definitely recommend taking a look at your protein intake! Start giving your body the protein it needs and watch your body composition change.