Eat more protein they say? Yes, eat more protein we say! Protein is one macronutrient that most people just don’t eat enough of, yet it is the one macronutrient that is super important to eat enough of. How much protein, you ask?
How much protein should you eat?
This always seems to be a popularly asked question and really it all depends on your health and your activity. However, a basic rule you can kind of gauge your intake by is taking your weight into consideration.
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. Since we are in the United States lets stick to pounds. For example, a 175-pound person should consume 63 grams of protein per day and a 130-pound person should consume about 49 grams.
pounds x 0.36 = how many grams of protein per day
There are also studies out there that even that amount isn’t enough. If you are getting at least your calculated amount of protein into your diet per day then you are definitely on the right track.
Why eat more protein?
- Reduce hunger
- Boost metabolism
- Increase muscle mass and strength
- Good for your bones
- Your muscles are made of protein
- Increase fat burning
- Lower blood sugar
- and many other reasons
What are some high protein recipes to try?
One of our favorite recipes, EBOOST powerbowl, is made with our very own protein powder, called PRIME and packs the protein punch. PRIME is our grass-fed whey protein fiber with probiotics, digestive enzymes, and no soy and non-GMO. It is great for both men and women. Two scoops are 25g of protein so you can always just use one scoop if you are looking to have fewer carbs in your meal or snack.
Some other favorite recipes of ours that really score high on protein and aren’t just chicken breasts with broccoli are-
Coffee-Rubbed Chicken Thighs with Pomegranate Salsa
from: EatingWell Magazine, November/December 2017
2 tsp stevia
2 teaspoons ground coffee
2 teaspoons ground coriander
1 teaspoon smoked paprika
1 teaspoon kosher salt, divided
½ teaspoon cayenne pepper
6 large bone-in chicken thighs (about 3 pounds) or breasts to keep it leaner
1 small shallot, thinly sliced
2 tablespoons sherry vinegar or red-wine vinegar
2 cups pomegranate seeds
2 tablespoons chopped fresh parsley
2 tablespoons extra-virgin olive oil
- Position a rack in lower third of oven; preheat to 450°F.
- Combine stevia, coffee, coriander, paprika, ¾ teaspoon salt and cayenne in a small bowl. Rub about half of the mixture under the chicken skin, then rub the rest on the skin. Place on a baking sheet. Roast until an instant-read thermometer inserted in the thickest part of a thigh without touching bone registers 165°F, 20 to 25 minutes.
- Meanwhile, combine shallot, vinegar and the remaining ¼ teaspoon salt in a small bowl. Let stand for 5 minutes. Add pomegranate seeds, parsley, and oil to the shallot and stir to combine.
- Serve with the chicken.
Pepper Jack-stuffed mushrooms
by: Toby Amidor
36 whole white mushrooms
8 oz pepper Jack cheese
½ cup finely chopped onion
½ cup finely chopped red bell pepper
1 (4.25 oz) can chopped olives
1 (4.4 oz) tube double concentrated tomato paste
- Preheat oven to 400°. Clean mushrooms, remove stems [save them for another recipe] and place them in 1 or 2 large baking dishes.
- Combine cheese, onions, bell peppers, olives, and tomato paste in a mixing bowl, and stir until well-mixed.
- Place a heaping tsp of cheese mixture in each mushroom, then bake in the oven for about 20 minutes, or until cheese is melted and bubbly, and mushrooms are cooked. Allow to cool for 5-10 minutes, then transfer to a serving platter, and enjoy while still warm.