The biggest struggle as far as macros with the majority of people I work with is getting in enough protein.
Most often I see women eating in the ranges of 50-70g per day wondering why they’re not seeing tone=lean muscle, why they hungry af all the time, & not seeing results in the gym.
If there’s one thing that can help you feel satisfied & increase the chance you’ll lose body fat & gain muscle in turn, it’s eating more protein. Enjoy this guide!! Swipe!
Protein has been shown to help keep you fuller longer, speed up your metabolism, & help build muscle more efficiently. I call it the master Macro.
I realize choking down a plethora of the same ol dishes isn’t for everyone, here are some tips to help you pimp up your protein game:
HELPFUL TIPS
▫️Increase meat portions at meals
▫️Add a protein source to every meal
▫️Add protein powder or collagen to shakes, oatmeal, & pancakes if you eat carbs
I use @nuethix_formulations protein powder & greens powder (LINKS IN BIO/send me a dm with questions) link:
https://linktr.ee/lil_bit_of_fit
▫️Add meat to salads if you eat the green stuff
▫️Add eggs!
FOOD OPTIONS
▫️Chicken, turkey, beef, seafood, pork
▫️Collagen, Protein Powder
▫️Protein pancakes (if you eat carbs)
▫️Protein oatmeal, overnight oats (if you eat carbs)
▫️Protein shakes
▫️Mozzarella string cheese & Greek Yogurt (if no dairy intolerance)
▫️Eggs, hard boiled eggs
▫️Jerky bars & sticks
▫️All natural deli meat, Rotisserie chicken
PIMP YOUR PROTEIN! MEAL PREP TIPS + GROCERY HAUL WITH COACH K!
Questions over & over again when it comes to meal prepping, protein, & macros👉”What’s something quick & easy I can make?” &, “How can I get in more protein without the fat?”
So. Much. Room. For. Possibilities🙌🏼
𝗢𝗽𝘁𝗶𝗼𝗻𝘀 𝗳𝗼𝗿 𝗹𝗼𝘄𝗲𝗿 𝗳𝗮𝘁 𝗽𝗿𝗼𝘁𝗲𝗶𝗻:
🍖 90-99% lean ground turkey, chicken or beef
🥚 Egg Whites
🥤Protein Powder & Collagen Peptides
🍶0% Plain Greek Yogurt
🐟 Tilapia, Cod, Shrimp, Scallops
🐖 Pork Loin
𝗘𝗮𝘀𝘆 𝗠𝗲𝗮𝗹 𝗣𝗿𝗲𝗽 𝗢𝗽𝘁𝗶𝗼𝗻𝘀 𝗙𝗼𝗿 𝗩𝗮𝗿𝗶𝗲𝘁𝘆
🔸Texture: pan fry, air fry, grill, bake, crockpot
🔸Taste: change sauces & seasonings
🔸Macros: low fat vs high fat meats
𝗠𝘆 𝗴𝗿𝗮𝗯𝘀 𝘁𝗵𝗶𝘀 𝘄𝗲𝗲𝗸: (𝘩𝘢𝘷𝘦𝘯’𝘵 𝘣𝘦𝘦𝘯 𝘤𝘳𝘢𝘷𝘪𝘯𝘨 𝘢𝘴 𝘮𝘶𝘤𝘩 𝘧𝘢𝘵, 𝘴𝘰 𝘐 𝘸𝘦𝘯𝘵 𝘸𝘪𝘵𝘩 𝘵𝘶𝘳𝘬𝘦𝘺 & 𝘤𝘩𝘪𝘤𝘬𝘦𝘯. 𝘐 𝘢𝘥𝘥 𝘷𝘢𝘳𝘪𝘦𝘵𝘺 𝘸𝘪𝘵𝘩 𝘭𝘰𝘸𝘤𝘢𝘳𝘣 𝘴𝘢𝘶𝘤𝘦𝘴)
🔸STORES: @aldiusa @walmart @samsclub @freshthyme
🔸PROTEIN: 93% Perdue Ground Chicken & Turkey, eggs
🔸POST WORKOUT CARBS: plain rice cakes
🔸SAUCES: BBQ sauce, honey mustard, sweet & spicy mustard, coconut aminos, organic pasta/pizza sauce
🔸BEVERAGES: @zevia @goultima @topochicousa @blackriflecoffee & water
Don’t know what to do? Check out my recipe book in link below ⬇️
https://linktr.ee/lil_bit_of_fit
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
You can catch her via Instagram @lil_bit_of_fit : http://www.instagram.com/lil_bit_of_fit
Blog: Lilbitoffit.com
All links: https://linktr.ee/lil_bit_of_fit
You can simply book a call via email: katieokelly2@gmail.com
