1. Low energy no matter what you try
2. Overeating or never being able to feel full even after a meal
3. Craving for sugars and carbs
4. Getting hungry less that 3 hours after a meal
5. Trouble focusing or concentrating
6. Blood sugar highs and lows
7. Moodiness – “Hanger”
8. Feeling weak and tired at the gym
9. Trouble losing or maintaining weight
10. Difficulty building or maintaining muscle mass

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!