Where Do I Get My Protein? My 30 Days Of 100g Protein Challenge
I often get asked how I do maintain my physique. On my IG account I often post my fav Halo Top Ice Cream along with a Lenny & Larry’s Complete Cookie. The second question I often get asked is how do I maintain my physique while eating these items? One, why not have it? I believe in flexible dieting and if these items fit my macros. Which is simply the counting and tracking of macronutrients (protein, carbohydrates & fat). This is something that works for ME. Macro counting provides me with a guide on my caloric intake and provides me with a visual of portion control. I love dessert and choose to have that as a part of my everyday intake. I balance that with what you see I post on my IG account such as greens, plenty of protein and whole unprocessed foods. This balance has been a huge factor in assisting me when I was in a caloric deficit and now in maintenance. My motto is food is fuel. The saying goes it’s 20% exercise & 80% nutrition. I find that when I am too restrictive results can at times feel harder. This method of flexibility works for me and I look forward to including a balance within my macros daily.
July 2017 I started a lot of things. (1) I started a plant based diet (2) I started working out after completing 6 months of physical therapy & (3) I started macro counting. Where I simply focused on my daily caloric intake and my protein intake. The picture you see above is a result of almost 2 years of consistency when it comes to my fitness regimen and nutrition. When I started marco counting, I used My Fitness Pal and I still use it to this day. My overall intake for protein during that time was 40-60g. Having adequate protein intake when plant based is absolutey realistic and not at all impossible. However since I was learning how to adapt to a plant based diet and count macros, I was doing a dance where my rhythm was completely off.
Why is protein important for me? Protein keeps me satiated, which means I am full longer. This prevents me from wanting to over eat. It provides me with energy. In aides in helping me to build and maintain muscle mass (as you can see from the photo I provided, I have put on muscle). It aides in my muscle recovery. I’ve been working on a balance of protein intake that works for ME.
As I often do, I decided to challenge myself for a whole 30 days and be intentional regarding my protein intake. There was no reason why I could not hit this goal other than I was just not being fully committed. Habits -> Consistency -> Lifestyle. My coach sets my macros for me and my protein target is 100g. Today I am on Day 17, yup for that amount of time I have hit 100g of protein straight. What I am doing differently that I NOW have been able to hit 100g for 16 days straight? I simply have been intentional with my tracking. Down below I included a photo of a My Fitness Pal entry as a visual for you to see how I track. What foods am I eating? Down below I included a collage of just a few of my favorite plant based protein packed items. I prefer whole unprocessed foods, however as I stated earlier I believe in balance. I eat a range of items such as Ezekiel Bread, Dave’s Killer Bread, Chia Seeds, Powdered Peanut Butter, Lupini Beans, Edamame, Chickpeas, Black Beans (I love beans), Quinoa & Brown Rice. I do eat veggie burgers such as the Dr. Prager’s All American Veggie Burger that has 28g of protein in it. I use protein powder, Vega Protein and Greens that has 20g of protein in it. I love snacks and dessert. I will opt for Halo Top ice cream, as it does have protein in it but not a whopping amount. I love Lenny and Larry’s cookies. FYI they do sell a smaller version of their cookie that is 200 calories and has 8g of protein. I have that picture listed below. The standard cookie is 400 calories, 16g of protein and I would typically cut that in half UNTIL I found the 8g of protein version. I love my lentil sage deli slices from Field Roast (beans again yum). I just found out about the Protes Protein Chips, they have 15g of protein for the entire bag at 120 calories, I love the macros. The Zesty Nacho flavor taste like Doritos to me. How did I learn about all these different types of protein packed plant based foods? I am a big experimenter and researcher. I would read about plant based protein, different products, go out and try them. Listen I am two years in. Now is when I feel confident and comfortable regarding my set of knowledge I acquired and application of it. This does not mean I do not have more to learn, absolutely there is so much to learn.
Below are some amazing folks who I follow on IG who motivate and provide me with daily inspiration when it comes specifically to plant based protein/nutrition and fitness. I started eating lupini beans because Natalie shared it was one of her sources of protein as a plant based athlete.
Natalie Matthews @FitVeganChef
Ghia @EatLaughLift
Rebecca Doudak @VeganBodegaCat
Berto Calkins @WhatsGoodBerto
Nicole Meijia @GetFitAndThick
I hope that sharing my personal experience can aide in your own personal journeys with protein intake as you continue to work on your own personal fitness and nutrition goals.
If you have any questions, comments and/or want to discuss further please contact me. I would love to chat.
xoxoxo,
Jess
Just a few of my favorite plant based staples. From left to right: (1) Dr. Praeger’s All American Veggie Burger, (2) Dave’s Killer Bread, (3) Ezekiel Bread, (4) Field Roast Lentil Sage Deli Slices, (5) Vega Protein & Greens, (6) Lupini Beans (7) Lenny & Larry’s Complete Cookie, (8) Protes Protein Chips & (9) Edamame.
An entry from My Fitness Pal of my protein intake.
“Patience is bitter, but it’s fruit is sweet.”
