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High Protein Diet for Fat Loss and Menopause for the Win: Tips and benefits to get more in...

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High Protein Diet for Fat Loss and Menopause for the Win: Tips and benefits to get more in...

Are you tired of crash diets and feeling hungry while trying to lose stubborn belly fat? Look no further than a high-protein diet to help you shed those extra pounds and say goodbye to stubborn fat. Not only does a high protein diet keep you feeling full, but it can also boost your metabolism, preserve muscle mass, and offer a variety of delicious options for both meat lovers and vegetarians.

Most people do not get enough especially women over 40.  📢Adequate protein intake during menopause is CRUCIAL for fat loss success  ⁉️Why⁉️

Estrogen ⬇️ = reduced ability to build and maintain muscle

More Muscle = ⬆️ insulin sensitivity = better blood sugar control (insulin resistance goes up during perimenopause because estrogen down)

More Muscle = 🔥 burn more calories at rest

More Muscle = looking fit and toned 💪🏽

⁉️Where does protein fit in⁉️

Protein is necessary for building and maintaining muscle!

 It keeps you feeling full: Unlike carbs and fats, protein takes longer to digest, which means it keeps you feeling full for longer. This can help you resist the temptation to snack on unhealthy junk food, and make healthier choices throughout the day-(no afternoon snack attacks).

✅ It’s versatile and delicious: Whether you’re a meat lover or a vegetarian, there are plenty of high protein foods out there to suit your taste buds. From juicy steaks to tasty tofu, you’ll never get bored with the variety of high-protein options available.

✅ It helps preserve muscle mass: When you’re trying to lose weight, you don’t just want to lose fat – you want to preserve as much muscle mass as possible. Protein is essential for muscle growth and repair, which means a high-protein diet can help you maintain your muscle mass while you lose fat.

✅ Protein helps stabilize blood sugars (less of a spike and drop = less crashes, cravings and hunger)

✅ Protein burns up to 30% of the calories consumed during the digestion process (takes more energy to break down)

⁉️ So how much protein do you need⁉️

.8g-1g per pound of body weight (or REALISTIC goal weight)


You need to increase protein SLOWLY so track where you eat protein at naturally and then slowly increase each week. If you go from eating 60g a day to 120g a day you WILL be bloated and constipated. Like I mentioned it takes more work to break down so you need to slowly get your body used to it otherwise say good bye to good 💩

To implement a high-protein diet, include a protein source in every meal and snack. Lean options like chicken, fish, eggs and tofu are excellent choices, as are lentils, beans, and Greek yogurt. If you struggle to hit your protein goals, consider supplementing with a high-quality protein powder.

It’s essential to remember that a high-protein diet should be part of a balanced and healthy lifestyle. Be sure to incorporate plenty of fruits, vegetables, whole grains, and healthy fats into your diet to give your body the nutrients it needs to function at its best.

Ready to start your journey towards a healthier, happier you? Incorporate a high-protein diet into your lifestyle and watch as those extra pounds melt away. For more tips on healthy living and nutrition, be sure to check out my new Program NUTRITION OS starting October 2nd. Get 2 months of personal training FREE with the program!

Here is a list of high protein foods with the amount of protein per 100 grams (3.5 ounces) of each food- please note it depends on being cooked or raw:Chicken breast (cooked, skinless): 31 grams of protein
  1. Turkey breast (cooked, skinless): 29 grams of protein
  2. Tuna (canned in water): 26 grams of protein
  3. Salmon (cooked): 25 grams of protein
  4. Shrimp (cooked): 24 grams of protein
  5. Lean beef (cooked): 26 grams of protein
  6. Pork tenderloin (cooked): 22 grams of protein
  7. Greek yogurt (plain, non-fat): 10 grams of protein
  8. Cottage cheese (low-fat): 11 grams of protein
  9. Eggs (hard-boiled): 13 grams of protein
  10. Lentils (cooked): 9 grams of protein
  11. Chickpeas (cooked): 9 grams of protein
  12. Black beans (cooked): 9 grams of protein
  13. Edamame (cooked): 11 grams of protein
  14. Tofu (firm): 8 grams of protein
  15. Quinoa (cooked): 4 grams of protein
  16. Peanut butter (natural, unsweetened): 25 grams of protein
  17. Almonds: 21 grams of protein
  18. Chia seeds: 17 grams of protein
  19. Pumpkin seeds: 19 grams of protein


*Note that these protein values are approximate and may vary depending on the source and preparation method of each food. It’s always best to check food labels or consult with a healthcare professional to determine your specific protein needs and ensure that you are getting enough protein in your diet.


Example one-day meal plan that contains approximately 1700 calories and 100 grams of protein:

Breakfast (25g protein):

  • 1 cup of cooked oatmeal (6g protein)
  • 1 scoop of vanilla whey protein powder (20g protein)
  • 1/4 cup of chopped almonds (4g protein)
  • 1 medium banana (1g protein)

Snack (10g protein):

  • 1 medium apple (0.5g protein)
  • 1 small container of hummus (4g protein)
  • 1 cup of raw carrot sticks (1.5g protein)
  • 1/4 cup of sliced cucumbers (0.5g protein)
  • 1 small whole-grain pita (4g protein)

Lunch (30g protein):

  • 4 oz grilled chicken breast (28g protein)
  • 2 cups of mixed greens (2g protein)
  • 1/2 cup of cherry tomatoes (1g protein)
  • 1/2 cup of cooked quinoa (4g protein)
  • 1/4 cup of crumbled feta cheese (2g protein)
  • Balsamic vinaigrette dressing

Snack (10g protein):

  • 1 small container of plain Greek yogurt (10g protein)
  • 1 small sliced peach

Dinner (35g protein):

  • 6 oz baked salmon (30g protein)
  • 1 cup of roasted asparagus (3g protein)
  • 1/2 cup of cooked brown rice (3.5g protein)
  • 1/4 cup of sliced almonds (4g protein)
  • Lemon-garlic herb seasoning

Dessert (5g protein):

  • 1 small serving of chocolate protein pudding (5g protein)

Total protein: 105g

Total calories: approximately 1700 calories


Example one-day meal plan for a vegetarian that is approximately 1700 calories and contains about 100 grams of protein:

Breakfast (25g protein):

  • 2 scrambled eggs (14g protein)
  • 1 slice of whole-grain toast (4g protein)
  • 1/2 avocado (2g protein)
  • 1 small apple (0.5g protein)

Snack (10g protein):

  • 1/2 cup of plain Greek yogurt (10g protein)
  • 1/2 cup of mixed berries

Lunch (30g protein):

  • Grilled tofu salad with mixed greens, cherry tomatoes, red onion, and avocado (20g protein)
  • 1/2 cup of cooked quinoa (4g protein)
  • 1/4 cup of chickpeas (6g protein)
  • Balsamic vinaigrette dressing

Snack (10g protein):

  • 1 small protein bar (10g protein)

Dinner (35g protein):

  • Lentil soup with vegetables and whole-grain bread (20g protein)
  • 1 cup of roasted Brussels sprouts (4g protein)
  • 1/2 cup of cooked brown rice (3.5g protein)
  • 1/2 cup of sliced mushrooms sautéed in olive oil (3.5g protein)
  • 1 small orange (1g protein)

Total protein: 100g

Total calories: approximately 1700 calories


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