Why I won't Post what I eat in a day - but I will share recipe ideas to get enough protein!

Jul 29, 2021

One of the most common DM’s I get is “will you share a full day of eating? Or a full day or recipes?” 

My answer: no.

My reason is this: Everybody is different and I don’t think it's a healthy trend for people to be sharing what they eat in a day. Especially from a mental health perspective. I think it places an opportunity for women to feel like they need to do A to look like B more than it helps women find a healthy balance with food. 


Additionally - just like I would never write the same workout for all my clients, I would never have the same nutrition suggestions - because we are all individuals. 


Ok - soapbox over. What I CAN do is provide some of my favorite meal and snack ideas to help you get enough protein in. 


Why Share This: Protein is the building block for building and maintaining lean muscle whether you are trying to lose body fat, and BUILD more body mass (think bodybuilders). Maybe you are trying to do some simple body recomposition (where you may weigh the same or MORE) but be physically smaller because you have more muscle and less fat).

Protein also helps you stay full longer, improves your workouts, AND combined with healthy fats really aids in breastfeeding.

That being said - MOST women I work with are very under in protein intake when they first begin tracking. Most women see a big change physically when they start to add more in.


How much Do I need?:

In general, you want to aim for 10% under your body weight in grams of protein a day. So, if you weigh 120 lbs aim for around 100-120 grams of protein a day. 

Note: when you first begin tracking this number can seem crazy high. Keep trying - you will find some combos that help a lot!! 

Also note: If your goal is weight loss this will mean taking OUT some other macros (process carbs or fats) instead of adding in more calories.


Some Fave Combos:

Fage Brand  Greek Yogurt + 1 Scoop Kos Brand Peanutbutter Powder (28 grams protein)


Fage Brand Greek Yogurt + 1 Scoop Kos Brand Chocolate Peanut Butter Protein Powder (34 grams protein)


3 HB Eggs + Baby Bella Cheese (27 grams protein)


3 HB Eggs + Chomps Meat Stick (30 grams protein)


Steamed Oatly Oat Milk + Vital Proteins Collagen Creamer (11 grams protein)


Vital Proteins Collagen Water + Chomps Meat Stick (19 grams protein)


Organic Tempeh + Tumaros wrap (24.5 grams protein)


Good Brand Cottage Cheese + Blueberries ( 12 grams protein)


Beyond Burger + Steamed broccoli (high source of plant veggies!!) (22 grams protein) 


Eat Banza Pasta + Impossible Burger Meatballs (34 grams protein)


Wanna try any of these? You can find most things on my amazon store here.


Other Helpful Links:

A helpful tool to calculate how many calories you need a day based on your goals:


A visual of protein sources: https://www.instagram.com/p/CO0at-gM4G_/?utm_source=ig_web_copy_link

Link to some of my fave protein sources on Amazon:


Interested in ways to work with Katie? Jump on a free call!!

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