Proteins are a series of amino acids that have a role in most body functions. There are complete proteins and incomplete proteins. Each protein has great value in its own category. Proteins help with component parts of the body such as cell structure, injury recovery, weight loss, muscle growth, and so much more. Without proper intake of protein, you might notice an imbalance in some structures.

Complete proteins are proteins that carry all essential amino acids and are usually sourced from animals. Incomplete proteins do not carry the full source of essential amino acids and are usually sourced from plants.

Every person’s daily protein intake is truly customized based on things such as age and activity level. Eating proteins from both categories helps us ensure that we’re getting the nutrients that are needed for a well-balanced diet, amongst other nutrients. When consuming protein, your body is getting amino acids that assist in hair growth, healthy bones structures, and strong muscle tissue.

Protein can also be an aid in weight loss and muscle growth. Protein-filled foods do take longer to digest which allows the body to obtain those nutrients better as well as giving the body the satiety effect. In turn, this can reduce appetite and cravings over time. Protein is also the foundation for muscle growth, muscle maintenance, increased strength, and shorter recovery time. The intake levels are determined by each individual and their current lifestyle habits and you’ll want to consume the right amount for your body.

Although protein is important for a functioning body, consuming enough protein can seem like a chore. To help minimize that struggle, I’ve listed a few simple meal ideas, as well as their estimated grams of protein. Enjoy!

Kristen Olvera

AFPA Certified Sports Nutritionist

Overnight Oats:

½ cup of rolled oats

½ cup of almond milk (or milk preference)

½  tablespoons of chia seeds

1 tbsp of maple syrup

¼ cup of plain Greek yogurt (optional for nondairy)

¼ cup of walnuts

*Refrigerate for at least 4-6 hours

Roughly 12 grams of protein

Optional toppings:

-berries

-bananas

Avocado toast:

2 slices of toasted sourdough bread

Topped with:

1 avocado

½ cup of eggs whites (can use JUST EGG as replacement)

Roughly 12.8 grams of protein

Optional toppings:

-Everything but the bagel seasoning

-Your choice of hot sauce

ZHOU Vanilla or Chocolate protein:

A delicious plant-based protein with absorbability like standard whey protein with a complete source of amino acids!

1 scoop in non-dairy milk or water = 32 grams of protein

2 scoops in non-dairy milk or water = 64 grams of protein