No Crash Diets Campaign: Tip No. 5 - Eat a portion of lean protein at every meal

We’re getting to the business end of my January tips series. We’ve spent the last couple of weeks going over the ideal speed of progress, reviewing what you’re truly eating (with no judgement included) and making sure you’re drinking the fluid you need.

So now its time to get in to what a nutritious meal could look like for you. If you choose to jump on the change train that is. Up to you. I can’t push you. But I am happy to help and support you. Which is why I’m doing what I’m doing.

Some ‘experts’ will tell you that additional protein is somehow harmful or unnecessary but the research is pretty clear. In healthy people, which the vast majority of you reading this book will be, a higher protein intake is completely safe.

Not only that, but it’s actually vital for achieving the level of health, body shape and performance you might be dreaming of.

To make it easy, treat a portion of protein to look about the same as the palm of your hand in both size and thickness (typically 20-30g of actual protein). A good marker to aim for is 2g of protein per kg of bodyweight.

So if you are of average weight for an adult in the UK, 75kg, that’s 150g per day, or 6 portions. It’s not an exact science, but a decent starting point for you to then adjust from, based on your results.

By spending the time to build this habit in to your daily meal routines, not only will your protein intake be about right but you’ll also: -

  1. Manage your hunger levels,
  2. Stimulate your metabolism - your body uses more energy to break down and absorb protein than it does for fats and carbs,
  3. Reduce your body fat, and
  4. Improve recovery from training.

Good protein dense sources include the following but the full list is enormous. I always encourage people to experiment to find what they like most, with as much variety as possible: -

  • Lean meats such as chicken, turkey, beef mince, lamb, pork, wild game, duck, salmon, tuna, cod and seafood,
  • Eggs and diary such as greek yoghurt, cheeses and protein powders (whey and casein), and
  • Plant-based proteins like beans, peas, legumes (such as lentils and peanuts) and vegetarian protein powders (rice, hemp and pea).

From personal experience and client feedback, this tip is powerful, tasty and keeps hunger locked up. I’ll be back with my next meal idea soon, but if there’s anything you need in the meantime, feel free to email me.

Have a great week,
Coach Ben