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How much protein do you need?

Protein is the secret to a supercharged metabolism because protein FEEDS lean muscle. Lean muscle is responsible for a strong fitness body and lean muscle burns 3 times as many calories at rest as fat does. This means that the more lean muscle you have the more calories you burn… If you want to get or stay lean and you workout regularly with weights or resistance, make protein a priority. Here are 3 ways to do this every single day:

Step 1. Set a protein GOAL To keep things very simple you should be aiming for between 1/2 and 1 gram of protein per pound of desired bodyweight. So, for example if you currently weigh 200 pounds but your goal weight is 160 pounds -- you should be aiming to consume between 80 and 160 grams of protein per day. When deciding where to spend your calories in a day, make sure you prioritize protein so that every meal includes a high-quality lean protein -- pick your protein first, then look at your remaining calories for fat and carbohydrates. And always eat a TON of vegetables!

Step 2. One or Two Shakes a Day One of the best ways to prioritize protein is to get in the habit of drinking one or two protein shakes a day. One scoop of high-quality protein powder has between 16-30 grams of protein. Read the label and note serving size. Looking for a great protein powder that tastes AMAZING? Try the Homemade Vanilla Ice Cream protein here: HealthyhabitsPrestigeProtein

Step 3. Cook with it If you follow step one, you know that every meal should have protein as the priority… but there is one thing you may not have thought of. If you really want something sweet after a meal, make your desserts protein rich! A good nutrition program plans for sweets! Don’t forget that a safe and effective exercise plan is an important part of the equation when it comes to losing weight, getting fit and feeling great! That’s where I come in…

I am currently taking applications for 3 new private coaching clients. Reach out to me at 916-204-7729 or email to discuss your goals and needs. Together, we will get you to your goals with my results-driven methods and years of experience.

Call or email me today to set up a complimentary consultation. Rose

Here's a delicious recipe for you!

Protein Cookie Dough Balls ​There are few things as smile-inducing in life as a chocolate chip cookie…in any form. The form we are enjoying today is that of cookie dough balls! These moist, yummy, cookie dough balls are the perfect quick energy snack to pop into your mouth in the middle of a busy afternoon. Just don’t be surprised when you find yourself smiling from ear to ear! What makes these cookie dough balls a healthy source of energy rather than a fattening treat? The ingredients that we are using, of course! Whole oats, natural peanut butter and high-quality protein powder create a trifecta of wholesome, complex carbs, usable protein and satiating, good-for-you fat. Also important is the distinct lack of simple sugars that you’d find in traditional cookies. Enjoy! Courtesy of

What you need Servings: 32 2 cups of old-fashioned rolled oats ½ cup of ground flax seed 1 teaspoon of cinnamon 2 scoops Vanilla Protein Powder (about 2/3 cup)

TRY MY FAVORITE: Homemade Vanilla Ice Cream Protein powder 20 drops liquid stevia OR ½ cup coconut palm sugar 1 cup of natural peanut butter (no sugar added – just peanuts and salt) 1 teaspoon of vanilla extract ½ cup water (or coffee for a caffeine boost!) ½ cup of stevia-sweetened chocolate chips sprinkle of sea salt

Instructions 1. Place the rolled oats, ground flax seed, cinnamon, vanilla protein powder, stevia, peanut butter, vanilla extract, and water (or coffee) in a food processor. Pulse until the ingredients are blended. 2. Transfer the mixture to a large bowl and add the chocolate chips. Stir to combine. Note: the mixture will appear crumbly, but once you press it together it will stick. 3. Form the energy bite mixture into 1" balls and place on parchment paper lined baking sheet. Sprinkle with sea salt. Cover and place in refrigerator for 2 hours. Enjoy!

Nutrition One serving equals: 100 calories, 6g fat, 8g carbohydrate, 1g sugar, 46mg sodium, 3g fiber, and 5g protein.

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