When it comes to counting macros, hitting your protein goal for the day is the most important part of the plan. Protein is essential for fat loss as it helps keep you full, fuels your body, repairs your muscles, and more. Protein can also be the hardest marco to hit each day as most macro calculations will having you eating a lot of it. After a few years of counting macros, here are some of my favorite tips for reaching your protein goals each day.
Tip 1: Take your Total Number of Protein Grams and Divide them by how Many Meals you’ll be Eating that Day
Eating an even amount of protein at each meal will make it so much easier to hit your goal each day. If you don’t do this, you’ll likely find yourself trying to eat a ton of protein at the end of the day. No one wants to sit in the kitchen and eat four grilled chicken breasts. So, if you’re aiming to hit 120g of protein, and you plan on eating four meals, you could aim to have 30g of protein per meal.
Tip 2: Have some Convenient Protein on Hand
The busier you are, the harder it can be to make sure that you hit your macros at each meal. I find that fats and carbs are pretty easy and convenient, but finding protein can be a little more time consuming. Try to have some quick and easy protein options on hand at all times. I love easy protein shakes like Lean Body, Pure Protein and even Atkins Shakes. I also try to have yogurt, egg whites, protein bars, and cottage cheese on hand.
Tip 3: Bulk Prep Protein to Make Quick and Easy Meals
One of the easiest ways to hit your macros each day is to bulk prep your protein ahead of time. You can cook multiple proteins and use them in a variety of different meals throughout the week. Some of my favorite go-to meals are:
- Lean ground turkey with rice, salsa, and avocado
- Shredded chicken wrap with cheese and veggies
- Cottage cheese with berries and pineapple
- Yogurt with berries and granola
Tip 4: Make Some Higher Protein Swaps
It’s so much easier to hit your protein goals if you consume foods with a higher protein count. For instance, instead of whole wheat bread, try Dave’s Killer Bread or P28 Bread. Instead of regular pasta, try chickpea pasta or black bean pasta. If you’re in a pinch, drink two scoops of protein powder versus one. The best thing you can do is start to explore your options and select foods that offer you more protein.
If you’re new to the macro game, I hope these tips and tricks help you simplify your life. If you need help learning about macro counting, calculating your individualized macros (remember… we all have different macro calculations), or just want some guidance and accountability, I encourage you to explore the next round of The FASTer Way to Fat Loss. This program helped change the way I view food and weight loss and is a total game changer for people who still want to enjoy food and not live on a rigid diet. I would absolutely love to work with you!