Protein For The Win!

I know you’ve heard this about a million times by now, but when it comes to losing fat while maintaining or building muscle, hitting your protein goals is key! However, many of us struggle with doing it within our daily calorie limits and don’t want to feel like we're overeating. This can be a fun challenge and very achievable with just a few hacks! Here's how I do it...

After getting an INBODY scan, I found that my basal metabolic rate (BMR) is around 2200 calories per day. That means I burn about 2200 calories just to keep my body functioning. To stay in a fat loss or maintenance phase without sacrificing muscle, I’m aiming to eat 2200 calories or less per day, while getting at least as many grams of protein as my body weight (about 160 grams).

How do I do this?

High-protein, calorie-efficient foods have been my go-to, and I shared exactly what I ate to hit those numbers in our latest Instagram reel (go check it out!). Some of my favorite protein hacks include cottage cheese, nonfat Greek yogurt, very lean ground beef (93%), overnight oats with protein powder, and egg whites with one or two eggs to fill out the meal. If I’m getting a takeout bowl of any kind, I ALWAYS ask for double meat… Yay double chicken! For plant-based options, tofu, tempeh, edamame, and lentils are all solid picks as well. Previnex makes a great protein powder as well if you’re staying away from dairy or animal products which you can purchase at the studio or online. With a little planning and creativity, you can easily build meals that hit your protein targets without blowing your calorie budget! 

Take an INBODY at LIFTED to find out exactly what your BMR is, and we’ll help you craft a great nutrition plan to get strong and lean!