This document discusses the importance of protein in our diets and provides strategies for incorporating more protein. The three main points are: 1) Protein is a macronutrient that makes up 18-20% of our body weight and is essential for many bodily processes. It must be replenished daily through food sources. 2) Complete protein sources like meat, eggs, dairy, and some plants contain all eight essential amino acids and should be included in meals daily. 3) Planning meals with lean protein and preparing portions in advance makes it easier to incorporate sufficient protein throughout the day in meals and snacks. Strategies like batch cooking and meal prepping are recommended.

1. Where’s the Beef…or Chicken…or ?

2. Where’s the Beef…or…?

3. Question:
Have you heard of the term “macronutrients?”
Write down what you think macronutrients are.

4. Did you list the following 3 things?
Proteins
Carbohydrates
Fats
These are the 3 macronutrients our bodies need to function on a daily basis.

5. Today: Proteins
Proteins are necessary for every one of the trillions of living cells in the body.
Life would not be possible without protein.
Next to water, protein makes up the greatest portion of our body weight…
18-20%!

6. What does protein do?
Regulates all bodily processes
Assists in exchange of fluids in cells,
tissues, blood and lymph
Provides energy
Maintains the correct internal pH
levels
Passes on genetic codes for DNA
Provides feeling of fullness

7. How does the body use protein?
When you eat protein, your body breaks it down through the digestion process into
amino acids.

8. Amino Acids Make Up Our Proteins
There are 20 types of amino acids, and each one is important.
However, your body can only produce 12 of those amino acids
on it’s own.
That leaves 8 essential amino acids that must come from foods –
If we don’t get them, our body will function less efficiently and eventually shut
down.

9. Constant Replenishment Required!
Your body cannot supply ALL of the necessary amino acids for itself.
YOU must take the appropriate amount of protein each day to supply your body
with the amino acids it requires for all of your body’s functioning.

10. Where do you get your protein?
List as many food/drink protein sources as you can think of.
Put a star next to the proteins you eat most frequently.

11. “Complete” proteins
A complete protein is one that provides ALL 8 essential amino acids.
These are ideal sources to have daily! How many were on your list?
Animal sources:
 Meat
 Poultry
 Eggs
 Fish
 Milk
 Cheese
Plant sources:
 Quinoa
 Buckwheat
 Hemp Seed
 Amaranth
 Tofu/Soy
 Tempeh

12. 2 Simple Protein Rules
Protein is not limited to just breakfast, lunch, and/or dinner!
Rule #1:
EVERY meal and snack during your day should include a complete, lean protein.

13. 2 Simple Protein Rules
Rule #2:
Women should aim for 20-30 grams of protein at each meal
(1 palm-sized portion)
Men should aim for 40-60 grams of protein at each meal
(2 palm-sized portions)

14. Defining “Lean Protein”
Look back at your list of protein sources that you wrote down earlier.
If you have any of these things written down, circle them!
If you have a few missing, add them!
Meats:
Lean ground beef
Chicken
Turkey
Bison
Venison
Fish:
Salmon
Tuna
Cod
Roughy
Mahi Mahi
Lowfat Dairy:
Cottage cheese
Yogurt
Part skim
cheese
String cheese
Low-fat milk
Vegetarian:
Tofu
Tempeh
Soy
burgers/sausage
Seitan
Protein
Powders:
Whey
Casein
Soy
Hemp protein
Pea protein

15. Strategies for Success
Preparation is KEY!
Most proteins have to be cooked to be eaten, which makes advance preparation
critical.
Don’t overcomplicate it!
Choose the protein sources you enjoy eating….
And then when you cook them –
cook extra for additional meals!

16. Make a Plan
Grilled chicken breast:
How many different ways can you use it this week?
With the person sitting next to you, brainstorm as many meal ideas as possible
using grilled chicken breast as your main protein source.

17. Did you include…
Tacos?
Enchiladas?
Nachos?
Stew, soup or chili?
Kabobs?
Sandwich or hoagie?
Huevos Rancheros?
Served with rice?
Tostadas?
In a salad?
Served with sweet potato?
Served with steamed vegetables?
Soft tacos?
In an egg omelet?
Served with salsa or hot peppers?
Stir fry?

18. Designate food prep time
You don’t have to cook every day to eat healthy!
Set aside one or two afternoons/evenings
to do your cooking, and cook in large batches.
Do you do food shopping on weekends?
Cook your proteins for the next several days
right when you get home from the store.

19. Portion Meals in Advance
Once you have cooked your proteins,
portion out your serving sizes and
store each portion in it’s own container.
*Add in your veggies while you’re at it!
Now it is Grab-N-Go!
You have created “fast food” that feeds you well!

20. Proteins in Portable Sizes
Some complete protein sources can be found already packaged in “portable” sizes:
Yogurt
Cottage Cheese
String Cheese
Turkey Jerky
Hardboiled Eggs
…Can you think of others?

21. More packaged proteins…
Tuna and salmon, as well as some chicken, can be found in portion-sized
packages that make it easier to make sure you get your complete protein EVERY
TIME you eat!

22. Another on-the-go option…
Protein powder can be a lifesaver for busy lives, too!
Just be sure to read the labels and get the correct portion sizes:
(20-30 grams protein = 1 serving for women)
(40-60 grams protein = 1 serving for men)
Do not rely completely on protein powders, though!
Focus on WHOLE foods, and complete protein sources.

23. Your homework:
1) Figure out what complete proteins you enjoy eating (refer back to your list).
2) With your protein sources identified, write down a variety of ways you can enjoy
that protein in your meals for this upcoming week….brainstorm meal ideas for
breakfast, lunch, dinner and snacks.
3) Write out your shopping list – what else do you need to pull those meals together
around your protein?
4) Pick up some small containers when shopping if you need them, so you can portion
out your proteins as soon as you cook them.
4) Designate your shopping and cooking day, so you have time set aside in your
calendar to get your food prepared for the week ahead.

24. Remember, habits ARE hard to break…
so put the steps in place that will help you to SUCCEED!
Making one small change each week will ensure your success.

25. Bottom line for weight loss & health:
EVERY meal or snack should include a complete, lean protein.
Protein is not limited to breakfast, lunch, and/or dinner.
Cook your proteins in large batches and
portion them out for quick-and-easy meals during the week.
Preparation is key to healthy eating!