Without Those Chalky-Tasting Bars You Pretended to Like
And all you really want to nosh on are more carbs. And by ‘you’, I definitely mean me.
I’m just a grown, “Big Age” woman trying to do all the ‘things’ in my second chapter. I keep active regularly, but I’m not training for the 2032 Olympics, and yet somehow, I need a billion grams of protein a day to do this without my entire body breaking down like a rust-bucket banger. OK, maybe it’s 100 grams. What’s a few extra zeros between friends?
An initial Google led me to the discovery of protein-rich ice cream, and me wondering how? Does the dulce de leche swirl now come with a topping of six sausages and bacon bits?! Me, jots down business idea.
*Disclaimer Incoming
First off, while I have a ton of medics in my family and friend group, I’m not a doctor. I don’t even own a Halloween doctor’s outfit, so please consult your real doctor or nutritionist for what’s proper for you and getting the right amount of protein in ya belly.
Why Protein, Exactly?
My Non-Doctor* Blurb.
Protein = healthier skin, nails, hair, and the key to stopping the muscle mass exodus, especially for those of us over 40.
Ergo, do we like having skin, hair, nails and muscles? Do you want to move on your ‘thing’?…Then we NEEDZ DA PROTEINZ.
And…
If you’re here for the down ‘n’ dirty good stuff, there’s a PDF of my protein heavy hitters at the end. You can grab it now, then scroll back for the juicy bits!
My Target
As mentioned, I’m aiming for around 100 grams a day, consistently. And I’m doing this by convincing myself that it’s not that hard. That I’ve been overthinking (and then avoiding) it—and it’s time to put on, and pull up, my big girl knickers. It’s scarily clear that for most of my life, I wasn’t getting anywhere near enough. So besides just eating more protein, the other loud and clear goal has to be me, prioritizing it, aka: Plan my protein first.
What I’m Not Including
The quick and ready-made fixes out there, namely protein powders, bars, and those weird drinks, that taste like someone sprayed perfume in your mouth, I absolutely hate. Not saying they don’t have their place, and work for many people, just not for me. I’ve tried a bunch of them, as pricey as they are, but that chalky smell and eau de parfum aftertaste? No, no, no, no, no! Not even adding vanilla, chocolate, strawberry, hell, Amaretto or Tequila, does anything to mask the feeling that I’m consuming the remnants of the bottom of a well-used bird cage. Seconds after hitting the back of my throat, they head straight to the bin. And another $40 wasted.
On a More Positive Note
While I’m not vegan, I love plant-based, vegetarian, and pescatarian dishes. And while as a kid my eating habits were the stuff of nightmares for my poor Mum and Sister’s nervous system, I’m happy to announce that as an adult, my diet is open and varied when it comes to most kinds of foods.
Except anything birthed from protein powder. My mouth is and remains slammed shut.
The Shift
So now, it’s high time I build my meals around protein first, and more of it, instead of adding it as an afterthought. And since most of us already eat our meals on some sort of loop, aka the usual X-number rotation of meals, I’m looking at protein-richer versions of what I’m already eating. I know I’ll get annoyed just doubling up on meat to achieve my desired amounts. Plus, hello… have you seen the economy? So I’ll increase it a little, yes, but I’m looking to sneak in some tasty (and affordable) alternates.
I refuse to overboard and drive myself crazy like being on some won’t-last-a-week diet. Because now I’m staring lovingly over at a pile of fries, or stalking a feedbag of salt ‘n’ vinegar crisps looking all sexy over in the corner. Focus Irene!
Level-Setting
Currently, I eat three meals a day. Nothing special and I’m sticking to that. I’ve not really been a big breakfast eater these last few years, as it makes me feel sleepy to eat so early. However, do not mistake this regime as me part of the intermittent fasting community, though I do see the benefits, and have done it here and there. But my morning coffee with frothed milk and, at times, a little agave syrup—poo poos that idea straight to hell.
So Think:
- 1) My first real meal around 11am (Note: I’ve had a coffee and tea, already)
- 2) A yummy and filling-sized snack around 3pm-ish
- 3) A regular dinner. I’m used to this and want to stick with this easy and familiar pattern.
There’s no way I’d hit a perfect split of 33/33/33 grams per meal breakdown, so I’m shooting for something like 45/25/40. If you typically have 4 or 5 meals per day, you might find it easier to spread your protein out even more. And would you look at that – 110 grams, sweet.
Plus:
I’m going with adding to my current 3-meals, not drastically re-doing my plan and adding in changes I know I can’t maintain.
And That Means:
If I front-load my protein, then the rest of my day feels more doable to get the rest in. Plus, with me, having a heavy meal at night means spending 2 hours staring at my ceiling fan. Fixed on the spinning blades and watching to see if they make it to warp speed. It’s Maryland. In August. At night.
What My Low Stress High Protein Pursuit Looks Like
First Meal: 40-45 grams
I love omelets. This will for sure be one of my go-tos. Until eggs cost as much as a steak.
Omelet with 2 eggs + (new!) extra egg whites + (new!) Cottage Cheese + spinach from my always-ready salad mix, and I’ll chuck in a little leftover meat to it. Then I’ll think about a bread or carb if I feel I need it.
- Option #1: Lamb Kebabs *in a protein-rich wrap with tahini and hummus.
- Option #2: Tuna and cheese toasted a protein-rich wrap or bagel with salad.
- Option #3: Leftovers from last night’s dinner.
Yummy, but Filling, Snack: 25 grams
This is another easy one, until I get bored, but Greek yogurt (20g) topped with some crushed plantain chips, shredded coconut + (new!) berries… all kinds, frozen or fresh, drizzle of agave. High protein—not low calorie.
One issue at a time, people.
I wish I could add some nuts to it. I love nuts. But I love them too much. They say portion your nuts. Who does that? Who counts nuts? Is that even possible? Rarely do I even have them in my home often, because I become the problem. Me.
- Option #2: Protein-rich bagels with crunchy peanut butter and strawberry jam (jelly), or cream cheese. (new!) Edamame snack.
- Option #3: Chicken lettuce wraps + fried egg + Spinach Salad (I like my chicken spicy! And as a plant-based alternative, you can sub the chicken for some crispy lemongrass tofu, and skip the egg and have a side of edamame.
Dinner
My usual, a meat (fish, chicken, etc.), a grain (rice or pasta), veggies or salad. Everything seasoned and delish. This is where I up whatever the protein is.
And if I’m having a salad versus veggies, I’ll add:
- (new!) Cottage Cheese
- (new!) Chickpeas or Kidney beans
- (new!) Beetroot (beets). I love them and only stopped eating them as I was the only person who liked them. Well, now they’re… back on the scene, crispy and clean.
No backups options needed at dinner. This ‘aint a restaurant!
The Extras
My usual fruits and treats remain as and when I want it. This is not about taking away any of your favorites. Hell no! Eating is life and life is for living.
Looking for Some Protein Heavy Hitters? (Protein Over 15 grams)
Try Sneaking some of these into your dishes.
Tap the PDF below or find it in RESOURCES!
Also: While flavor* is very personal and won’t boost your protein levels, I will continue to season all that ‘ish’ as if spices are free. And for me, that also means the Trader Joe’s Kebabs. They need a lil’ something.
I’m upping my protein. I’m not on a flavor-downer into sadness. Flavor is not optional.
Ready to stop guessing and start eating smarter (without choking down a sawdust smoothie)? Let’s put protein higher on the food pedestal and get going on those good eats!
