💥 Protein Power—Rebuilding from the Inside Out
💥 Protein Power—Rebuilding from the Inside Out
Hi Friends 👋
This week’s spotlight is on protein—your body’s MVP for repair, recovery, and resilience. Whether you're chasing deadlines or chasing toddlers, protein helps your body stay balanced and energized.
🛠 Why Protein Matters
Imagine your body is a construction site—every cell, hormone, and enzyme relies on protein to stay strong and do their job. Protein is made up of amino acids (some essential, meaning your body can’t make them), and you need them daily to keep things humming along.
🍽 What Counts as Protein?
You don’t have to be a bodybuilder to care about protein. Here’s where you’ll find high-quality sources:
Animal-Based: Eggs, poultry, fish, lean meats, Greek yogurt, milk, cheese
Plant-Based: Lentils, tofu, beans, chickpeas, quinoa, nuts, seeds
🌱 Pro tip: Variety is key. Mix up plant proteins to get a full range of amino acids.
⚖️ How Much Should You Get?
For most people, aim for 20–30 grams of protein per meal. This helps maintain muscle, regulate blood sugar, and curb cravings.
Body Weight (lbs)Minimum Daily Protein (g)120441505518066
Need more? Athletes, those over 50, or people healing from illness or injury might need closer to 1.2–2.0g per kg of body weight.
🧃 Easy Ways to Boost Your Protein
Add Greek yogurt to smoothies
Stir peanut butter into oatmeal
Toss beans into salads or soups
Keep hard-boiled eggs on hand for snacks
Try a protein-rich breakfast like eggs + avocado toast or cottage cheese with berries
🌟 This Week’s Focus: Build It Up
We’re not just eating to survive—we’re eating to thrive. Take note of your meals this week:
Are you including a protein source at every meal?
How does eating protein affect your energy or mood?
Could you swap out a carb-heavy snack for something protein-rich?
💡 Takeaway: Protein isn’t just about muscles—it’s about mood, metabolism, and maintenance. Give your body what it needs to rebuild and shine.
Let’s nourish like we mean it 💪
—Kim
