The Power of Protein
Easy hacks to get enough protein in your daily meal plan
Protein. Protein. Protein. It’s everywhere, and for good reason. It plays a vital role in your overall health. Protein helps build and repair your body’s tissues. It helps maintain proper pH and fluid balance, keeps your immune system strong, transports and stores nutrients, and can act as an energy source, if needed. It’s also crucial for maintaining muscle mass, especially during growth and aging, preventing muscle loss and supporting physical function.
The amount of protein you need in a day varies based on your lifestyle and goals. A good starting point is to shoot for 100 grams a day, derived from a variety of sources, such as lean meats, eggs, dairy, beans and nuts.
Here are some go-to snacks and meals from your neighbors!
When neighbor Chris Rhyner gets home from the gym, her go-to is a simple omelet. “If I have leftovers,” she says, “I’ll get fancy with what I put in it, but usually it’s just two eggs, a slice of provolone cheese and some sriracha sauce on top.”
Biltmore Park's Elena Tenzel’s favorite is a “chunky monkey” shake:
- 1 frozen banana
- 1 scoop of chocolate protein powder
- ¼ cup of plain Greek yogurt
- Big handful of spinach
- Some water and ice
Neighbor Lindsay Towler has a couple of go-to breakfast meals that get her 44 grams of protein each!
#1 Avocado Toast:
- 1 hard-boiled egg
- 1 avocado
- Salt and pepper
- 2 slices of turkey bacon
- 2 slices of Dave’s Killer Bread
Mash the hard-boiled eggs with the avocado and add salt and pepper. Spread on toasted bread and top with turkey bacon.
- Plus, 3 Tbsp. of Viral Proteins collagen peptides in my coffee.
#2 Cereal and turkey bacon:
- 1 c. Magic Spoon peanut butter cereal with ½ c. Fairlife reduced-fat milk, topped with raspberries and blueberries
- 2 slices of turkey bacon
- 3 Tbsp. of Viral Proteins collagen peptides in my coffee
Tips for increasing your protein intake:
- Add egg whites to your breakfast eggs.
- Add cottage cheese by just blending it into eggs, pancakes, pasta sauce and overnight oats.
- Buy protein pasta, pancake mix, protein bars (great for on the go) or protein yogurt.
Protein is everywhere; find what you enjoy and get your fill!