Pump Up Your Protein: Brianna’s Top Tips

Monday, Oct 2, 2023 | Coaches, Featured, Lifestyle

Pump Up Your Protein: Brianna’s Top Tips

Are you ready to level up your nutrition game and make protein your dietary superstar? Whether you’re an athlete looking to gain muscle, a health-conscious individual aiming to shed a few pounds, or just someone who wants to boost their overall well-being, getting more protein in your diet is a smart move. In this blog post, we’ll show you how to do just that, and it’s easier than you might think!


1. Prioritize Protein in Every Meal:

When it comes to protein, it should always be the star of your culinary show. Think of it as the lead actor in your culinary masterpiece. Whether you’re a breakfast enthusiast, a lunch aficionado, or a dinner devotee, protein should always take center stage. Start your day with a protein-packed breakfast like scrambled eggs with spinach, Greek yogurt with berries, or a hearty omelet. For lunch, opt for a grilled chicken salad, a turkey and avocado wrap, or a tofu stir-fry. And come dinner, think lean beef, fish, or plant-based proteins like lentils, chickpeas, or quinoa. The key is to ensure that your plate boasts a healthy balance of protein, veggies, and whole grains.


2. Amplify Protein Portions Without Overhauling Meals:

Elevating your protein intake doesn’t mean tossing aside your favorite meals. Instead, consider super-sizing your protein portions within your existing dishes. If you’re a pasta lover, try adding more lean meatballs or grilled chicken to your spaghetti. Love sandwiches? Stack on extra turkey, roast beef, or plant-based protein alternatives like tempeh or seitan. Even your favorite stir-fry can become a protein powerhouse by doubling the tofu or shrimp. The goal is to make protein an integral part of your usual meals without drastically altering your eating habits. Remember, portion control is essential. While it’s tempting to go all-in on protein, it’s crucial to strike a balance with other food groups to ensure a well-rounded diet. I know doing this will cost you a few extra calories, but trust me, it’s worth it.


3. Embrace Non-Meat Protein Sources:

Protein isn’t synonymous with meat alone. There’s a vast world of plant-based protein sources waiting to be explored. Incorporating these options into your diet can not only diversify your meals but also benefit the environment and your health. Some top non-meat protein sources include:

  • Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein. They can be used in soups, salads, and even blended into delicious hummus.
  • Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are packed with protein and healthy fats. Add them to your cereal, yogurt, or smoothies for an extra boost.
  • Tofu and Tempeh: These soy-based options are versatile and absorb the flavors of the dishes they’re prepared with. Try marinating and grilling them for a satisfying protein fix.
  • Quinoa: This ancient grain is a complete protein source and makes an excellent base for salads, bowls, or a side dish.
  • Greek Yogurt: With twice the protein of regular yogurt, Greek yogurt is a creamy and delicious way to up your protein intake. Top it with fruits, honey, or granola for a wholesome snack.
  • Plant-Based Meat Substitutes: Brands like Beyond Meat and Impossible Foods offer plant-based meat alternatives that taste remarkably similar to the real thing. Use them in burgers, tacos, and more. Incorporating these non-meat protein sources into your diet not only diversifies your nutrient intake but also helps reduce your environmental footprint.


Ramping up your protein intake is a straightforward and rewarding journey towards a healthier lifestyle. By giving protein the spotlight, increasing protein portions thoughtfully, and embracing non-meat protein sources, you’ll embark on a path to a well-balanced diet that aligns with your health and fitness goals. So, dive into the world of protein-rich goodness and watch your wellness aspirations come to life!