#WomenWhoLift #ProteinGoals #FitnessJourney
Are you a woman who loves to hit the gym and lift those weights like a boss? 🏋️♀️ But do you ever find yourself struggling to meet your daily protein goals? 🤔 Don’t worry, you are not alone! Many women who are passionate about fitness face the challenge of getting enough protein to support muscle growth and recovery. But fear not, we are here to help you crush your protein goals and take your gains to the next level! 💪
Problem: Protein Intake Challenges
So, what exactly makes it so difficult for women who lift to hit their protein goals every day? Here are a few common challenges that you may be facing:
1. Busy Schedule: Balancing work, family, and gym time can make it hard to prioritize protein-rich meals.
2. Limited Knowledge: Knowing the right foods to eat and how much protein to consume can be confusing.
3. Dietary Restrictions: Vegetarian or vegan diets may make it harder to get enough complete proteins.
4. Taste Preferences: Not enjoying the taste of traditional protein sources can make it challenging to meet daily requirements.
Solutions: Tips to Crush Your Protein Goals
Now let’s dive into some practical solutions that can help you overcome these challenges and hit your protein goals every day!
1. Meal Prep Like a Champ
– Spend some time on the weekends prepping protein-rich meals and snacks that you can grab on the go.
– Prepare easy-to-make protein bowls with lean meats, tofu, or legumes for a quick and satisfying meal.
2. Incorporate Protein-Packed Foods
– Include high-protein foods like chicken, turkey, eggs, Greek yogurt, nuts, and seeds in your daily meals.
– Opt for protein supplements like whey protein powder or plant-based protein shakes for convenient and quick protein boosts.
3. Get Creative with Recipes
– Experiment with different recipes to make your protein-rich meals more enjoyable.
– Try adding protein powder to smoothies, oatmeal, or baked goods for a tasty and protein-packed treat.
4. Track Your Protein Intake
– Use a food tracking app to monitor your daily protein intake and make adjustments as needed.
– Aim for a balanced diet that includes protein in every meal and snack to ensure you are meeting your goals.
5. Seek Support and Accountability
– Join a fitness community or online group where you can share tips and recipes with like-minded women.
– Partner up with a workout buddy or nutrition coach to stay motivated and accountable in reaching your protein goals.
By implementing these practical tips and solutions, you can overcome the challenges of hitting your protein goals as a woman who lifts. Remember, consistency is key, and with dedication and perseverance, you can fuel your gains and crush your fitness goals! 🌟💜🏋️♀️
need this info as well
i do 100 g of protein:
morning: 2 eggs, 2 pieces of turkey bacon
lunch: meal replacement shake and maybe a chicken wrap/burrito with beans as well
snack: greek yogurt w 0% fat w nuts or cottage cheese w nuts
dinner: fish or chicken with veggies
stick to it pretty good! but i am in deficit
helps if you don’t eat out as much but its hard if u have friends inviting you to stuff. tbh i feel like if u wanna hit ur protein or deficit it makes you more isolated bc a lot of social activity is based around drinking or hanging out
Eggs, Greek yogurt, beef, chicken, occasional seafood, protein bars, whey protein powder, and nuts/seeds
Greek yogurt, collagen powder in my coffee, quest protein chips/snacks, cottage cheese in scrambled eggs, protein pancakes
I like to search up recipes and ideas on instagram
Protein shakes. It’s the only way I can hit it. I eat eggs, chicken, some turkey, and fish. I get the 30-40 gram shakes and drink 2 a day plus my normal protein intake. I’m at about 150 a day. I can’t do the powder because it destroys my stomach so I stick with the pre made ones. Prepping food is a life saver. Breakfast sandwiches with egg, turkey bacon, and some hot sauce on brioche. Perfect to grab out of the freezer and microwave and go. I’ll also use the pre made rotisserie chickens at grocery stores for things like wraps or even just to have something cooked and ready to eat. I don’t eat a lot at one time, so like I said the shakes are a life saver.
Commenting so I remember to check this out later
I do a lot of whey protein, chicken breast, and fish. Some gluten-free items like pasta and wraps can have more protein than others.
And unflavored Collagen protein mixes in just about anything and is not very noticeable. Like adding it to coffee/tea, soups, and sauces.
My goal is 120g per day. I just prioritise protein in every meal and snack.
For my protein shakes, I definitely recommend the Fairlife Skim Milk. It has 13g of protein and 80cal per 8oz. I then add 3 scoops of collagen powder, at 7g a scoop. Then, finally my actual protein powder. Comes to around 60g per shake. I usually do a scoop and a half, though.
8oz skim milk – 13g P / 80cal
3 scoops collagen – 21g P / 75cal
1 scoop whey protein – 25g P / 160cal
59g Protein at 315cal
I need a better protein powder.
Once I hit my protein goal I’m more flexible with other macro nutrients. Because I am in a deficit, protein usually takes up around 50% of my macros.
It’s challenging to consistently hit protein goals but my diet normally looks like this:
Eggs for breakfast, usually with a slice of Dave’s killer bread and sometimes with turkey sausage.
Chicken or tuna salad for lunch.
Greek yogurt, deli meat, string cheese, edamame or a protein bar to snack on.
Some sort of protein with dinner, whatever I feel like.
There are surprising places to get protein. Sweet peas are very high in protein and Today I’m making pea soup with crab meat. Super high in protein. Whole wheat pasta, whole wheat bread and pita with hummus. Edamame with salt for snack.
Breakfast: “scramble” of ground turkey, hashbrowns, zucchini, green beans, and bell peppers – flavored with taco seasoning. (Could add eggs, but I don’t eat them) orrrr overnight oats with Greek yogurt (liberte) and oats, harvest crunch for crunch, natural PB, and some berries.
Lunch: chicken wrap whole wheat wrap, spinach/spring mix, ranch, and hot sauce orrrr whatever I made for dinner the night before.
Supper: Sometimes just chicken rice and veggies, but more often, macro bowls of some sort. Pasta with meat and sauce and veggies, tacos, lately I’ve been having ground turkey, tomatoes, cucumbers, rice and making a sauce of plain yogurt with lemon and dill spice.
Then, of course, one protein shake. The powder destroys my stomach, so it takes all day to drink it, and I have to have lots of water. I’m at about 150g a day. The trick… really is getting it in at breakfast and food prepping. I make that turkey scramble on Sunday and eat it all week. I make too much dinner and eat it for lunch the next day. Keeps things interesting!
I sit around 140g per day. Here’s what I did yesterday.
Pre-workout: 15g protein worth of greek yogurt.
Post workout: 30g protein shake
Breakfast: Bagel with 2 tbsp cream cheese (10g)
Lunch: Enchilada casserole that had 4 oz chicken breast, cheese, black beans, and plain Greek yogurt top (50g)
Dinner: Ground pork patties, side of quinoa (30g)
Obviously I had other stuff. But those were the main protein sources. The pre workout and post workout are easy and at 45g of protein alone.
I’m vegetarian (not strictly but don’t love the texture of meat) so my answer will be slightly different but I manage to eat 120-140g each day. As long as I eat at least 15-30g of protein within each meal it’s attainable. The thing that has helped me the most is finding little additions to increase protein. For example there are a lot of higher protein vegetables to incorporate, cooking rice in bone broth, etc.
Breakfast:
-2-4 eggs with spinach and potatoes
-vegan protein shake (30g)
Lunch/dinner
-either quinoa or rice (cooked in bone broth for extra protein), lentils/beans, high protein tofu
-lentil pasta (or any form of “protein” pasta)
-tofu chorizo tacos
Snacks:
-carrots/pretzels with hummus
-“No cow” protein bar (20g) they don’t taste great but they do the job
-salted edamame (1 cup = 17g protein)
-another protein shake
I aim for 100-140 g per day. I’m also cutting, so I try to get it all in with between 1350 and 1500 calories per day.
My breakfast consists of collagen powder in my coffee, 100 g egg whites, chicken sausages, 85 g hashbrowns, and whatever veggies I have on hand.
Lunch consists of 6 oz of chicken breast, and veggies.
My snacks are a Fairlife protein shake, a protein bar, and sometimes protein pudding (fairlife shake mixed in with sugar free instant cheesecake pudding mix).
Dinner is usually 6 oz of lean meat, veg, and a sensible portion of pasta or potato.
Dessert is often a Yasso bar for 5 more grams if I have room in my calorie count (sometimes with 2 Luxardo cherries on top as a treat).
Eggs, steak, biltong, salmon fillets and sashimi! I love the biltong because it’s easy to bring along.
Sometimes firm tofu, edamame and a spinach+avo protein shake