This challenge will encourage you to consume more protein earlier in the day. If you’re a “Can I have mocha latte and bagel?” girl and the morning crew at Starbucks knows you by name, this will be a challenge for you. If you are the “I’m never hungry in the morning” person, this will be a challenge for you. If you don’t know what protein is, this will be a challenge for you.
Your assignment: Consume at least 20 grams of protein by 10am every morning for 4 mornings. There are no restrictions. I don’t care what else you eat with it or whether or not you use a fork. You have six days to complete this challenge.
I’m going to give a tiny bit of help and let you know the protein content of popular items. This list is not exhaustive so I expect you to do research to find other items that will help you win this challenge.
How much protein is in that?
1 egg 6g
1 scoop whey protein 10-22g (depending on brand)
1 cup black beans 14g
1 tbsp almond butter 3g
1 chicken breast 20-40g (depending on size)
1 plain greek yogurt 15g
1 lowfat cottage cheese 14g
1 dannon yogurt 5g
If you need incentive to step up your protein game, here:
- The recommend daily allowance for protein is 7 grams per 20 pounds. Therefore, a 140lb person needs at least 50 grams of protein per day.
- Proteins are long chains fashioned from building blocks called amino acids. Because our bodies are constantly making new proteins and because we don’t store amino acids as we do fats, we need a daily supply of protein.
- High-protein foods slow the movement of food from the stomach to the intestine. Slower stomach emptying means you feel full for longer.
- Protein’s steady effect on blood sugar avoids the steep rise in blood sugar and the harsh fall that comes after eating rapidly digested carbohydrates like white bread and cookies.
Do you eat plenty of protein? Tell me how. Share your meals so others can get ideas.