Are you desperate to find some simple protein sources to help you lose weight? Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement in order to lose weight. In a new post, she dishes on her diet. “The busy woman protein sources I eat on repeat to stay fit and lean at 49,” she writes in the Instagram video. “Calling all my busy Queens! If you want to shed some fat before the holidays, then you have no time to waste; are you ready to make it count? Let’s go,” she adds in the post.
Protein Is Key for Weight Loss
‘The smartest move I made for lasting weight loss was simplifying everything - including my protein. Keeping things easy makes all the difference,” she writes. “I want you to keep your protein simple, too, because that is the magic macro.”
According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
Cottage Cheese
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Her first favorite? Cottage cheese. She explains that a 250-gram serving boasts 28 grams of protein. Just skip the honey or sugar and toss in fruit for a sweet addition. “Throw in some berries!” she suggests.
Greek Yogurt
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Another easy way to get your protein fix? Greek yogurt, says Trish. A 250-gram serving offers 24 grams of protein. While she doesn’t suggest eating flavored or sweetened Greek yogurt, you can toss in fruit to get your sweet fix. “Add in banana and nuts!” she says.
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Eggs
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And don’t overlook the nutritional value of eggs. Trish points out that three eggs offer 18 grams of protein. You can also eat egg whites and still reap the protein benefits, or use one yolk and more whites. “Smash them on some rye toast!” she recommends.
Rotisserie Chicken
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Another easy protein fix that works for both lunch and dinner? Rotisserie chicken. Trish reveals that a 100-gram serving offers 31 grams of protein. However, you should probably skip the skin and just eat the meat. “Add some roasted veggies and potato!” she says.
Smoked Salmon
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Are you feeling like some fish and need to get in some omega-3 fatty acids? Trish suggests eating smoked salmon: A 150-gram serving boasts 34 grams of protein, she says. She suggests eating it “on rice cakes with Laughing Cow!”
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Shrimp Cocktail
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If you are at a party and are looking for a protein fix, stick with a shrimp cocktail, says Trish. 100 grams of shrimp offers a surprising 25 grams of protein. “Dip it in some cocktail sauce!” she says.
Whey Protein Powder
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Lastly, she notes that an easy way to achieve your protein goals is whey protein powder. One 35-gram serving offers 23 grams of protein. Sure, you can add it to your smoothie, but she also recommends making “a mug cake with it!”
She Still Eats Chocolate But in Moderation
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In another post, she reveals that she still eats the foods she loves. “I eat chocolate every day, but … I eat it in moderation,” says Trish. “I weigh out a moderate portion of chocolate chips, and I’ll add it to my last meal of the day (which is always something sweet like my creamy ice cream or my chocolate mug cake). Eating foods you love, even when ‘dieting’ is a must.”
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She Prioritizes Whole Foods
“I don’t buy into eating foods just because they’re “healthy” for me, but …I do prioritize whole foods 90% of the time because they offer the nutrients my body needs to thrive,” says Trish. “If you don’t like Brussels sprouts, don’t eat them.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
