What if it could be as simple as getting more protein through your day?
These symptoms are commonly experienced in our fast paced lifestyles and can be due to a variety of other factors…but what if it was that simple!
As an absolute bare minimum, we should be aiming for 1.2-1.6g of protein per kilogram of body weight.
Here are some approximate grams of protein in different food sources -If you think about what you ate in the last 24 hours, did you receive enough?
Protein shakes (range typically between 15-30g per serving)
High Protein Greek Yogurt: 6 oz = 15-20 g
Cottage Cheese: ½ cup = 15 g
Chicken: 3.5oz = 30 g
Fish: 3.5 oz = 22 g
Eggs: 1= 6g
Beans: ½ cup cooked = 7-10 g
Tofu: ½ cup = 20 g
Edamame: ½ cup = 11 g
Almonds: ¼ cup = 8 g
Ground Flax: ¼ cup = 8 g
Quinoa: 1 cup = 8 g
Chickpeas: 1 cup = 12 g
Hemp seeds/hearts: ½ cup = 23g
Flaxseed: 1 tbsp = 1g
Chia Seeds (11g Fibre in 2 tbsp) = 4g
Pumpkin seeds: 2 tbsp = 2g
Lentils (green): ½ cup = 12 g
Lima Beans: ½ cup = 7g
Kidney Beans: 1 cup = 6g
Pinto Beans: 1 cup = 6g
Soybeans: 1 cup = 25g
Green peas: 1 cup = 8g
Spinach: 1 cup = 1g
Although increasing your protein daily seems easy, building the sustainable healthy habit can be difficult to maintain!
If this seems daunting, we are here to help!