After working with so many people on their nutrition I have found one of the most useful strategies to be front loading protein.
AKA: Getting a large amount of protein in your first meal of the day.
This does 2 key things for us...
1) It makes us full for a while. (Protein increases the fullness factor of meals)
2) It takes some pressure off other meals.
And that's what most people need.
In my experience, most people struggle with having 3-4 meals with 30-50 grams of protein per day because the meals in the middle of the day are hard to control.
(And no one likes meal prepping)
Getting a meal with a lot of protein during lunch at the office can be tough!
For example, my dad is a carpenter.
He's on a construction site almost every workday- He can't reliably find a microwave and heat up a solid meal.
He eats a sandwich and that's what's realistic for him.
Which makes it challenging to get enough protein at lunch to have enough throughout the whole day.
BUT!
If he front loads protein, increasing the amount at breakfast- that takes some pressure off of lunch.
So your Quest Of The Week is to create a breakfast that starts your day off with a surplus in your protein bank!
Goal: Breakfast with 40+ grams of protein
Here's an example...
Eggs + Chicken Sausage: This is honestly a cheat code.
- 3 eggs + 2 Natures Promise Chicken Sausage = 44
- Add a slice of Dave's Killer Bread = 48-49
- Add some collagen or whey protein powder to your coffee = 58-70
I also have 2 different clients that make a super smoothie in the morning and gets them about 50 grams and is something they can sip on all morning!
- Liquid of choice
- Protein Powder
- Yogurt (something like Oikos)
- Fruit
- Anything extra like peanut butter, cacao powder, hemp hearts, etc.
It might take a little bit of practice to figure out what's right for you.
But once you do- It's a game-changer!
Plus!
There is a hidden benefit...
If you start doing this you might find that you need just a little bit more time in the morning.
Which means you will either...
- Get up a little earlier
- Have to be more efficient with your time
Both of which will add to your day!
Hope this helps!
