Once you hit your 40's, you start fighting aging. (And if you're in your 30's and reading this - start now!)

From wrinkle creams to special pillow cases, to countering strength loss, it seems like there's no shortage of both things being sold to you and told to you to help you fight the battle.

It can be hard to sift through all the noise, and there's a lot of it. But there's one thing I don't compromise on - protein intake.

Prioritizing protein:

-combats muscle loss

-helps with joint health and bone density

-supports hormone balance (where my periomenopause girls at 😅)

-provides steady energy throughout the day

But how much protein should you get? The minimum recommended amount is 0.8g per kilogram of bodyweight. But that is the minimum, not optimal for hormone balance and muscle maintenance.

I shoot for 1g per pound of bodyweight. This is a hard number to hit unless you're being really thoughtful with your meals, and I don't make it every day, but I try most days!

Here's how that 140g of protein breaks down for me in a day:

Breakfast: Sweet Potato Hash

2.5 oz ground turkey: 17g protein + 2 eggs: 12g protein = Total: 24g

I start my day with some version of this - the sweet potatoes for carbs are non-negotiable. I add a lean protein - typically lean ground turkey or chicken - and top with eggs. Get the recipe here. ​

Protein Coffee

Scoop of protein powder: 24g

Coffee gone cold? Mine too. I've got you. Shake it up with a scoop of vanilla protein powder for a latte, or a scoop of chocolate for a mocha, pour it over ice, and you've got the perfect mid-morning pick-me-up.

Breakfast 24g + Coffee 24g = Total 48g

Lunch: Tuna on Toast

canned tuna: 29g protein + 1/2 cup fat free cottage cheese: 13g protein = Total: 42g

I'll eat this one on a bed of greens if I don't have any sourdough made, but it's always better on the bread. (Duh.) I use BumbleBee tuna canned in water, which packs a whopping 29g of protein! Mixed with 1/2 cup of fat free cottage cheese instead of mayonnaise for another 13g of protein. Mix in some Everything Bagel seasoning and you're done. It's not on the blog (yet) but it's one of my go-to lunches these days!

Breakfast 24g + Coffee 24g + Lunch 42g= Total 90g

Dinner: Sheet Pan Sausage and Peppers

One sausage link: 18g x 2 sausages = 36g

I love the Publix Greenwise chicken sausage - they're so lean, flavorful, and packed with protein! Get the recipe here. ​

Breakfast 24g + Coffee 24g + Lunch 42g + Dinner 36g= Total 126g

Other great high protein dinner options that are my go-tos include this pork tenderloin, (22g in 4 oz cooked), these salmon filets (20-25g per 4oz serving), or this taco salad (24-33g per 4oz lean cooked ground beef).

Pre-Bedtime Snack: Protein Smoothie

I eat this as my "dessert" every night. When it's made right, this is a thing I look forward to all day long! I'll post an official recipe soon, but for now, here's a quick hack recipe:

Put 1/2 a banana, a handful of ice, some almond milk, and the powdered peanut butter in a blender and blend until smooth. Add your protein powder and pulse until incorporated.

scoop of protein powder: 24g + PB Fit powdered peanut butter, 2 Tbsp: 8g = 32g

Breakfast 24g + Coffee 24g + Lunch 42g + Dinner 36g = Smoothie 32g = Total 158g

And that's it! A solid day of protein intake, with a bit of wiggle room for meal swaps, snacks on the run, or whatever it is that the day throws at you.

What's your favorite way to pack protein into your day? I'm always looking for new ways and would love to hear yours!

In health,
​Jess 🌱

Follow me on social to see what's cooking in the kitchen and going on down on the farm! ⬇

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