If you are feeling overwhelmed with trying to hit your protein goal, here is some inspiration for complete whole food protein sources that will help you hit your goal while keeping you feeling full 😋 What is a complete protein source? It is protein source that contains all 9 essential amino acids. Your body cannot make all 9 on its own, yet they are all essential. They help your body function and repair itself. That is why it is important to prioritize getting your protein from complete sources. Example: While nut butters have protein in them, they are mostly made up of fat. This makes them not a complete protein source, but chicken or beef is. 🤨 How much should I have? 🎯 You want aim for at least 30-35g of protein per meal and then fill in the gaps with snacks. 📋 Here is a list of complete protein sources and how much it would take to hit 35g of protein for that single item: Lean Complete Proteins (these are best if you want high protein and fewer calories) 🐔 Chicken Breast (skinless, cooked) ~4 oz 🦃 Turkey Breast (cooked) ~4–4.5 oz 🐟 Tuna (canned in water) ~5 oz 🐟 Cod (or other white fish) ~5.5 oz 🥚 Egg Whites ~10 egg whites 🥛 Greek Yogurt (nonfat, plain) ~12 oz (1.5 cups) Moderate / Mixed Fat Proteins 🥚 Whole Eggs ~6 eggs 🐄 Lean Beef (90–93% lean, cooked) ~5 oz 🐖 Pork Loin (lean cut) ~4.5–5 oz Fattier Complete Proteins (these are still great but come with more fat per gram of protein) 🐟 Salmon (Atlantic, cooked) ~5.5–6 oz 🥩 Ribeye Steak (cooked) ~5–6 oz Plant-Based Complete Proteins 🍱 Tofu (firm) ~12 oz 🌱 Tempeh ~6–7 oz 🥤 Quinoa (cooked) ~4+ cups Another way to help hit your protein goal is by supplementing: 🎯 Level-1 Protein Shake - 23g of protein per scoop 🎯 Level-1 Protein Bar - 20g of protein per bar 🎯 Power Pro Bar - 15g of protein per bar 🎯 Meat Sticks - 18g of protein per stick 🎯 Collagen with Dermaval - 15g protein per scoop What are some of your favorite protein source?

🤩 We only have 3 more days until our summer challenge officially starts! I am excited! You are excited! We are all excited! 🤔 But now what? What is the next step from here? I wanted to ask a few questions that you should have answered before Monday. 🤳 How am I tracking my protein intake and water intake? Are you using an app or a logbook? What app are you choosing? Do whatever is going to help make it easiest on you! I love using the 1st Phorm app because it has at least 6 different ways you can log food (and it super easy!) I have attached a graph of everything that comes with the app and the difference between standard versus premium. 🙂 But use whatever app you feel most comfortable with! Most app allow you to download your food log into a PDF, so you can forward that on to me when the time comes. 🥩 Do I know what my protein goal is? A great place to start is 1g of protein/lb of goal body weight. Example: If I am 200lbs and want to be 150lbs, I would set my protein goal to 150g of protein/day. ⚠️ Just be conscious that even if are eating a lot of protein, that does not automatically mean you are going losing weight. You must be in a calorie deficit to lose weight. ⚠️ 💧Do I know how much water I should be drinking? The recommendation is 100 oz if you are under 200lbs and 120oz if you are over 200lbs, but pick something that is going to be attainable to you. 🥤Do I need to supplement anything in my diet? 🥚Our first priority should get our nutrition from whole foods. However, it is VERY hard to consume the recommended serving amount of fruits/veggies/protein all through food. It is a lot of food that you have to eat, and we live such busy lives that is hard to sit down to do so. I recommend having some kind of protein supplement on hand to make sure you can fill those gaps when you need to. My go to’s are: 🥤1st Phorm’s Level-1 Whey Protein Powder - slow digesting protein - great for helping you feel full and when you need something in between meals. 🥤1st Phorm’s Phormula-1 Clear - it is for post workout since it is quickly absorbed into your body, but it is great if you want a juice like drink and are trying to hit your protein goal.

I just added a FAQ Page to the 8-Week Challenge Course in the Classroom Tab! If you have questions that are not in there, reach out to me directly or put your question in the comments ⬇️