Daily Protein

When I first started my ‘new lifestyle’ or as people like to call it ‘diet’, I found it very difficult eating the correct quantity of protein. This was due to making many common mistakes, many of which are listed below:

  • Consuming too many carbs and too many of the wrong carbs
  • Not eating enough and eating the wrong things
  • Not doing any food prep so having to buy food on the go
  • When I was hungry I would choose easy instead of healthy

I ate a huge amount of bread. Bread is easy to eat for meals and snacks and its very tasty. You don’t have to wait for it to cook and takes minimal preparation. Due to my thyroid issues I now eat non/minimal break (maximum once a week). It just isn’t necessary in my opinion and something that is very easy to cut out and you will notice  the difference in how you feel and look.

Preparing your food in advance is a great help, as when you get really hungry or need a snack, you have a healthy meal ready and waiting. This is particularly important at work or on the go, especially during that 3 o clock slump we all get. It can also save you a lot of money when you plan in advance.

In order to manage my daily protein I checked my macros on MyFitnessPal and you protein intake should be a minimum 20% of your diet. This doesn’t seem like a lot but can be challenging especially when finding snacks that don’t take you over your sugar limit. Great snacks to eat filled with protein are:

  • Billtong
  • Nuts
  • Protein shake
  • Protein bars
  • M&S packet of ready to eat chicken/ ham
  • Greek yogurt
  • Boiled egg
  • Edamame peas
  • Chia pudding

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These are some different protein filled snacks I have tried and my review:

  • Maxi Nutrition Pro Max Milk – you can purchase this from Maxi Nutrition

It contains 30 g of protein which is very high for a snack product so excellent for boosting protein content. It tastes very sweet but a nice flavour to it, similar to a strawberry milkshake. It contains 16.5 g of sugar which is very high for a snack item. I would recommend this for taste and protein but its far to high in sugar. I would consider this snack to be more of a treat item, certainly not for daily consumption.

It contains 20g of protein, still very reasonable for a snack item. It tastes nice but does take some getting used to. It is rather chewy and has a chocolate but synthetic flavour. If you enjoy the taste it can be consumed daily as there are only 3.3 g of sugar in these. Almost guilt free 😉

This has 9 g of protein and contains 13.5 g of sugar. Despite it being labelled a protein bar  this is far from guilt free. This is a one off treat item and should be treated the same as having a biscuit. It tastes like any regular chocolate covered flapjack, very good!

  • Chocolate Caramel Protein Bar GEN P – you can purchase from Maxi Nutrition

Similar to the above, it only contains 10 g of protein. It tastes very sweet and synthetic – similar to a Mars Bar (not that I’m complaining). It contains 11 g of sugar so watch out for this one as well.

Always read all the ingredients when purchasing ‘healthy’ products as their marketing is out there to fool us.

My go to health bars are now Grenade Carb Killa bars. As the name suggests, they are high in protein and low in carbs.

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Lots of tasty flavours, over 23 g of protein per bar and as little as 1.4 g of sugar. Not only do they taste like regular chocolate bars but they are also extremely feeling and cut out cravings. I definitely recommend!

Instagram – keziakco

xxx

 

 

Breakfast

It is widely said that, ‘breakfast is the most important meal of the day’. This is actually not entirely true as it has not been scientifically proven. All meals are equally as important as each other and from my own experience it doesn’t matter what order you eat them in or what time you eat them.
I never skip breakfast as I need that boost to get me up for work in the morning and start my day with a positive attitude.

I religiously have a smoothy every morning that consists of:

  • 1 handful of spinach
  • 1 tea spoon of chia seeds
  • 1 handful of berries
  • 1 medium banana
  • 200ml almond milk or enough to be smooth
  • 1 25g scoop banana Phd protein powder (body sculpt).

or//

  • 1 25 ml scoop chocolate Phd protein powder (body sculpt)
  • 1 handful of spinach
  • 1 medium banana.

In order to get the best nutritional value from each meal it is best to add in individual ingredients in their natural form in order to create a healthy delicious meal. After tracking my macros on https://www.myfitnesspal.com religiously I found it extremely difficult to hit my protein guideline so decided to incorporate protein powder to my diet.

It is vital to have a clear understanding of what you are putting into your body so I did some research on different proteins and found Phd suited my needs the best. Normally as a first time buyer there are great deals and if you keep buying you get to build up points https://www.phd-supplements.com

Here is an explanation on some of the ingredients that are found in Phd that you may not be familiar with:

  • Waxy barley flour – This is a carbohydrate used to replace glycogen during workouts. It is very common in sports supplements.
  • Guar gum – This is a thickener and should not be consumed in large amounts. The tiny amount within Phd should cause no harm and is linked with curing constipation, normalise cholesterol, and helps you feel fuller for longer.
  • Conjugated linoleic acid powder – also know as CLA’s they are dietary supplements that have anti cancer properties as well as great weight loss benefits.

Breakfast is my favourite meal of the day and I thoroughly enjoy my smoothie each morning. I am not suggesting that you should have the same every day like I do but I am a creature of habit and this is what I enjoy. You can have it on the go in the car to work, or enjoy at home. It only take 5 minutes to make which is great for those of us who have to rush in the mornings. I always feel satisfied and never feel the urge to snack before lunch.

Instagram Keziakco

xx