(And How to Get More of It!)
As a mom of three, it’s easy to get caught up in the daily rush—between taking care of your kids, managing the household, and juggling work (or other responsibilities), it can be hard to make time for your own well-being. One thing that can get overlooked in the chaos is protein, an essential nutrient that plays a vital role in maintaining energy levels, muscle mass, and overall health. But don’t worry! Getting enough protein doesn’t have to involve complicated recipes or hours spent in the kitchen. Here’s a quick guide to understanding why protein is so important and simple ways to get more of it, even when you’re short on time.
The What and Why
Why Protein Is Essential for Your Body
Protein is a building block for your body. It’s involved in virtually every bodily function, from repairing and building tissues to producing enzymes and hormones. For busy moms, protein is particularly important because it helps maintain energy levels, supports muscle recovery (especially after carrying kids or heavy grocery bags!), and helps keep you feeling full longer—helping you avoid unnecessary snacking and energy crashes.
A lack of protein in your diet can leave you feeling sluggish, weak, or irritable. And since many moms are constantly on the move, it’s essential to fuel your body with the nutrients it needs to keep up with the demands of everyday life.
How Much Protein Do You Need Each Day?
The general guideline for protein intake is about 0.8 grams of protein per kilogram of body weight. So, for an average 68 kg (150 lbs) woman, that would be about 54 grams of protein per day. However, this can vary depending on activity levels, age, and whether you're pregnant or breastfeeding. If you're more active or breastfeeding, you may need a bit more—around 1.2 to 1.6 grams per kilogram of body weight.
The How
Simple Ways to Boost Protein in Your Diet
For busy moms, it's about making quick, simple swaps and focusing on nutrient-dense, protein-packed ingredients. Here are some easy tips:
1. Swap Regular Dairy for Greek Yogurt
Greek yogurt is packed with protein—about 10 grams per 100g—and it’s so easy to add to smoothies, parfaits, or eat on its own with a drizzle of honey or fresh fruit.
2. Try a Protein-Rich Snack
Instead of reaching for chips or cookies, try a handful of almonds, some string cheese, or a boiled egg. A boiled egg has 6 grams of protein per egg and is super easy to prepare in bulk.
3. Choose High-Protein Grains
Swap regular rice or pasta for quinoa, which offers 4 grams of protein per 100g cooked. It’s a simple substitution, and you can make extra to use in salads or bowls throughout the week.
4. Use Lean Meat or Plant-Based Alternatives
If you're making a sandwich, swap out regular deli meat for chicken breast (about 30 grams of protein per 100g) or a plant-based protein like tempeh (about 19 grams per 100g). These options add protein without requiring extra time or effort.
5. Add Protein Powder to Smoothies
For a quick, high-protein breakfast or snack, blend up a smoothie with some protein powder. Many protein powders offer 20-25 grams of protein per serving. You can add fruit, greens, or nut butter for extra flavor and nutrients!
6. Focus on Protein-Rich Beans and Legumes
Beans, chickpeas, and lentils are not only high in protein but are also versatile and budget-friendly. For example, lentils offer 9 grams of protein per 100g cooked, making them perfect for soups, stews, or even as a salad topping.
7. Upgrade Your Cereal
Swap your regular cereal for one that’s high in protein, or top your usual bowl with seeds like chia or hemp, which pack a punch of protein with around 9 grams per 100g.
High-Protein Ingredients You Should Keep On Hand
Here’s a quick reference for some of the highest-protein foods, sorted by protein content:
Eat Up, Mama! Recipe Guide – For Busy Moms on the Go
If you're a busy mom who wants to eat healthier but doesn’t have time to spend hours in the kitchen, I’ve got the perfect solution for you! My new Eat Up, Mama! High-Protein Recipe Guide is packed with 10 breakfast, 10 lunch, 10 dinner, and 10 snack ideas that are high in protein and easy to prepare. With quick recipes designed for the busy mama, you can get more protein in your diet without complicated cooking. Best of all, it's available for just $17!
Don't let your busy schedule get in the way of your health. Grab your copy of Eat Up, Mama! today and start fueling your body the right way!
Share in the comments what your go to items are for high protein foods, we love to learn more recipes and easy snack ideas.
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