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Scroll on social, open a magazine, click a headline, read a fitness article, listen to a wellness expert, whatever method you use to stay up to date and in touch with all the things, you’re probably hearing you need to eat more protein.
But, tell us if we’re wrong here:
Them: “Eat more protein to help lose belly fat”
All Busy Working Moms: “How do I do that?”
I mean, are we right or are we right?
Yes, we need more protein to build muscle, and more muscle to help us burn fat, especially the unwanted fat we seem to gain as we age, but we’re also juggling kids, house, husband and many times, a full-time job. There’s hardly time to unwrap a protein bar, let alone plan enough food for the day to consume the recommended amount of protein, which, if you’re leaning out and blasting fat, is up to a gram per pound of body weight.
Why is protein important?
Protein is essential for maintaining muscle mass, supporting immune function, and providing a feeling of fullness. And, when you feel satiated, you’re less likely to grab those sweet snacks midday for a treat.
Protein is crucial for losing belly fat because it helps preserve and build lean muscle mass. When you're in a calorie deficit to lose weight, your body can start to break down muscle for energy if you don't consume enough protein. This can lead to a slower metabolism and a higher percentage of body fat, even if the number on the scale goes down.
How to Hit Your Protein Goals
Hitting 130g of dairy-free, gluten-free protein per day as a busy working mom is certainly doable with some strategic meal planning. Here are some tips:
1. Start your day with a protein-packed breakfast. A breakfast of 3 eggs (or 3/4 cup of liquid egg whites), 1 cup of dairy-free yogurt, and 1/2 cup of gluten-free oats provides around 40g of protein. Throw in a couple slices of turkey bacon, and you’ve added even more protein without the fat!
2. Incorporate protein into snacks. Keep hard boiled eggs, protein bars (check the label so you don’t get a high sugar version!), jerky, dairy-free cottage cheese, or protein shakes on hand for easy high-protein snacks.
3. Choose lean protein sources at meals. Opt for chicken, turkey, fish, lean beef, or plant-based proteins like tofu, tempeh, or legumes. A 4-6 oz serving of these proteins provides 20-30g of protein.
4. Add dairy-free, gluten-free protein powder to smoothies, oatmeal, baked goods, or shakes. A single scoop of plant-based protein powder can give you 20-30g of protein.
6. Snack on high-protein nuts and seeds. A 1/4 cup serving of almonds, walnuts, or pumpkin seeds provides 6-8g of protein.
7. Prepare protein-rich meals in advance. Cook extra chicken, beef, or fish at dinner to use for lunches or quick reheats later in the week.
Plan and Prep Protein
A great way to ensure you have enough protein sources during the week is to plan ahead. Our tip: Cook two lean proteins and two higher fat proteins on Sunday and use throughout the week. You can also chop 2-4 different vegetables and cook up a couple carbs like sweet potatoes and rice. Boil eggs, divide up high protein snacks like edamame into single servings and pack in ziploc or glass storage containers, then stack it up in the fridge and grab ‘n’ go as you need daily.
We know it sounds easy and it’s probably harder than it looks. But 90 minutes on Sunday can totally set you up to hit protein goals all week. Try it and let us know if it works!
Subscribe to our blog
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique.
Scroll on social, open a magazine, click a headline, read a fitness article, listen to a wellness expert, whatever method you use to stay up to date and in touch with all the things, you’re probably hearing you need to eat more protein.
But, tell us if we’re wrong here:
Them: “Eat more protein to help lose belly fat”
All Busy Working Moms: “How do I do that?”
I mean, are we right or are we right?
Yes, we need more protein to build muscle, and more muscle to help us burn fat, especially the unwanted fat we seem to gain as we age, but we’re also juggling kids, house, husband and many times, a full-time job. There’s hardly time to unwrap a protein bar, let alone plan enough food for the day to consume the recommended amount of protein, which, if you’re leaning out and blasting fat, is up to a gram per pound of body weight.
Why is protein important?
Protein is essential for maintaining muscle mass, supporting immune function, and providing a feeling of fullness. And, when you feel satiated, you’re less likely to grab those sweet snacks midday for a treat.
Protein is crucial for losing belly fat because it helps preserve and build lean muscle mass. When you're in a calorie deficit to lose weight, your body can start to break down muscle for energy if you don't consume enough protein. This can lead to a slower metabolism and a higher percentage of body fat, even if the number on the scale goes down.
How to Hit Your Protein Goals
Hitting 130g of dairy-free, gluten-free protein per day as a busy working mom is certainly doable with some strategic meal planning. Here are some tips:
1. Start your day with a protein-packed breakfast. A breakfast of 3 eggs (or 3/4 cup of liquid egg whites), 1 cup of dairy-free yogurt, and 1/2 cup of gluten-free oats provides around 40g of protein. Throw in a couple slices of turkey bacon, and you’ve added even more protein without the fat!
2. Incorporate protein into snacks. Keep hard boiled eggs, protein bars (check the label so you don’t get a high sugar version!), jerky, dairy-free cottage cheese, or protein shakes on hand for easy high-protein snacks.
3. Choose lean protein sources at meals. Opt for chicken, turkey, fish, lean beef, or plant-based proteins like tofu, tempeh, or legumes. A 4-6 oz serving of these proteins provides 20-30g of protein.
4. Add dairy-free, gluten-free protein powder to smoothies, oatmeal, baked goods, or shakes. A single scoop of plant-based protein powder can give you 20-30g of protein.
6. Snack on high-protein nuts and seeds. A 1/4 cup serving of almonds, walnuts, or pumpkin seeds provides 6-8g of protein.
7. Prepare protein-rich meals in advance. Cook extra chicken, beef, or fish at dinner to use for lunches or quick reheats later in the week.
Plan and Prep Protein
A great way to ensure you have enough protein sources during the week is to plan ahead. Our tip: Cook two lean proteins and two higher fat proteins on Sunday and use throughout the week. You can also chop 2-4 different vegetables and cook up a couple carbs like sweet potatoes and rice. Boil eggs, divide up high protein snacks like edamame into single servings and pack in ziploc or glass storage containers, then stack it up in the fridge and grab ‘n’ go as you need daily.
We know it sounds easy and it’s probably harder than it looks. But 90 minutes on Sunday can totally set you up to hit protein goals all week. Try it and let us know if it works!
Subscribe to our blog
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique.
How to Eat 130g of Protein a Day to Lose Belly Fat
Scroll on social, open a magazine, click a headline, read a fitness article, listen to a wellness expert, whatever method you use to stay up to date and in touch with all the things, you’re probably hearing you need to eat more protein.
But, tell us if we’re wrong here:
Them: “Eat more protein to help lose belly fat”
All Busy Working Moms: “How do I do that?”
I mean, are we right or are we right?
Yes, we need more protein to build muscle, and more muscle to help us burn fat, especially the unwanted fat we seem to gain as we age, but we’re also juggling kids, house, husband and many times, a full-time job. There’s hardly time to unwrap a protein bar, let alone plan enough food for the day to consume the recommended amount of protein, which, if you’re leaning out and blasting fat, is up to a gram per pound of body weight.
Why is protein important?
Protein is essential for maintaining muscle mass, supporting immune function, and providing a feeling of fullness. And, when you feel satiated, you’re less likely to grab those sweet snacks midday for a treat.
Protein is crucial for losing belly fat because it helps preserve and build lean muscle mass. When you're in a calorie deficit to lose weight, your body can start to break down muscle for energy if you don't consume enough protein. This can lead to a slower metabolism and a higher percentage of body fat, even if the number on the scale goes down.
How to Hit Your Protein Goals
Hitting 130g of dairy-free, gluten-free protein per day as a busy working mom is certainly doable with some strategic meal planning. Here are some tips:
1. Start your day with a protein-packed breakfast. A breakfast of 3 eggs (or 3/4 cup of liquid egg whites), 1 cup of dairy-free yogurt, and 1/2 cup of gluten-free oats provides around 40g of protein. Throw in a couple slices of turkey bacon, and you’ve added even more protein without the fat!
2. Incorporate protein into snacks. Keep hard boiled eggs, protein bars (check the label so you don’t get a high sugar version!), jerky, dairy-free cottage cheese, or protein shakes on hand for easy high-protein snacks.
3. Choose lean protein sources at meals. Opt for chicken, turkey, fish, lean beef, or plant-based proteins like tofu, tempeh, or legumes. A 4-6 oz serving of these proteins provides 20-30g of protein.
4. Add dairy-free, gluten-free protein powder to smoothies, oatmeal, baked goods, or shakes. A single scoop of plant-based protein powder can give you 20-30g of protein.
6. Snack on high-protein nuts and seeds. A 1/4 cup serving of almonds, walnuts, or pumpkin seeds provides 6-8g of protein.
7. Prepare protein-rich meals in advance. Cook extra chicken, beef, or fish at dinner to use for lunches or quick reheats later in the week.
Plan and Prep Protein
A great way to ensure you have enough protein sources during the week is to plan ahead. Our tip: Cook two lean proteins and two higher fat proteins on Sunday and use throughout the week. You can also chop 2-4 different vegetables and cook up a couple carbs like sweet potatoes and rice. Boil eggs, divide up high protein snacks like edamame into single servings and pack in ziploc or glass storage containers, then stack it up in the fridge and grab ‘n’ go as you need daily.
We know it sounds easy and it’s probably harder than it looks. But 90 minutes on Sunday can totally set you up to hit protein goals all week. Try it and let us know if it works!
