Whether your goal is fat loss, muscle mass gain or healthier bones, getting enough protein is critical.

Women should get a minimum of 1.5 grams but preferably 1.8 grams of protein per kilogram body weight. Men should get 1.8-2 grams per kilogram.

To find your daily protein intake:

Divide your weight in pounds by 2.2, then multiply that number by 1.8.

Example: 150lb female

150lb x 2.2 = 68

68kgX1.8g = 122g of protein per day. At 3 meals a day that is 41 grams per meal.

My fitness pal is a great way to track how much protein you are getting. You may notice that my fitness pal does not have quite as high a protein requirement, but this is something to aim for.

There are many plant based foods that can get you to a high protein diet. I’ve included links below to help those of you who are eating less meat.

Here are a few of my go to’s:

Catalina Crunch cereal (on sale at Safeway right now)
Balbells bar (YUM! trader joes)
Seapoint edamame fettuccini  on sale at door dash, got ours a WF 26g protein per serving!
Designs for health pea protein ( I can get this for a discount)

Check out these protein shake recipes. If you need some protein powder email me at info@gumsaba.com – I get it for a discount.

This is a Supplement I take pre workout. It contains leucine which is important for increased in muscle mass and much more.

This is a  podcast on protein and strength training. I think many of you will find it extremely insightful.

Cheers to day 2 of the New Year 2023 challenge!

:) Coach M