Lose Weight and Gain Muscle: 120 Grams of Protein Meal Plan
Hey, Momma, are you ready to regain your energy, boost your mood, and prioritize your health? If you are ready to supercharge your health and wellness journey, I have a solution!
Adding one key element to your plate will change everything—protein! This no-fuss 120-gram Protein Meal Plan is simple to follow and will help you achieve your weight-loss goals.
Being a mom is a 24/7 job, leaving little to no time for yourself. But what if I told you that you could lose weight and gain muscle by modifying your nutrition just a little?
Incorporating more protein into your diet is the ultimate game-changer. This simple 120-gram Protein Meal Plan is designed exclusively for busy moms like you. So, get ready to fuel your body, tone your muscles, and confidently rock this season of life.
This meal plan contains simple food options to help you hit 120 grams of protein with minimal kitchen time. Creating elaborate recipes or spending hours in the kitchen is unnecessary, and you are too busy for that! Say hello to a ready-to-go and delicious protein-packed meal plan! Click here to download!
Why is the 120 Grams of Protein Meal Plan so Effective
It has taken me years to realize how important protein is for fueling our bodies and for long-term body composition changes.
I tried for years to lose weight by counting calories alone. The number on the scale would go down, but my body never looked toned or fit. I never considered protein as an essential part of my weight-loss journey.
I always thought high protein diets were for bodybuilders, primarily men, but I was wrong. As women age, protein consumption becomes even more critical. It helps us preserve muscle mass, balance our hormones, and boost our wavering metabolism.
Protein even helps stabilize blood sugar levels, which is critical for women over 40 who may be at a higher risk of developing insulin resistance.
Studies suggest that protein should make up 10% to 30 % of your daily caloric intake. This number will vary depending on your daily calorie consumption and weight loss goals.
For an individual following a 1600-calorie diet, this would be 160-480 calories. Since one gram of protein equals four calories, the daily goal for protein is 40-120 grams.
Focusing on the higher end of the protein spectrum can positively and quickly impact your weight loss results.
If you are trying to lose weight or gain muscle definition, protein could be the critical macronutrient you need. Protein is the most satiating macronutrient, keeping you feeling fuller for longer.
Once I started eating adequate amounts of protein, I was surprised to find that I no longer craved sweets or junk food. My hunger was satisfied, and I no longer craved excessive sugar.
What Are Macronutrients and Why Are They Important
The essential macronutrients are carbohydrates, fats, and proteins. Each macronutrient plays a unique role in supporting women’s health, and it’s essential to strike a balance and incorporate all three into your diet.
Carbohydrates are the body’s primary source of energy. They are broken down into glucose, which fuels various bodily functions, including brain function and physical activity.
Carbohydrates are essential for women’s energy needs for daily activities and exercise and for supporting overall brain function.
Dietary fats are essential to a woman’s diet and play several important roles, such as providing energy, helping absorb fat-soluble vitamins (A, D, E, and K), and supporting hormone production.
Proteins are made up of amino acids, which are the building blocks of cells, tissues, and organs.
For women, protein is vital for maintaining and building lean muscle mass, supporting hormone balance, and aiding in the recovery and repair of body tissues.
When we lose weight, our body often breaks down fat and muscle tissue. However, consuming adequate amounts of protein helps preserve lean muscle mass, which burns more calories at rest than fat tissue.
Protein also helps you maintain a higher metabolic rate and burn calories while in a calorie deficit.
What Foods Are in the 120 Grams of Protein Meal Plan
This simple meal plan is centered around 120 grams of protein and promotes a balanced approach to nutrition. You will eat protein-rich foods like lean meats, fish, poultry, dairy, legumes, and plant-based protein sources.
These foods include essential nutrients like vitamins, minerals, and healthy fats. They ensure that you meet your overall nutritional needs while prioritizing protein consumption.
You can substitute items; ensure you are swapping out proteins for proteins, fats for fats, and carbs for carbs. This meal plan is designed to provide the vitamins, minerals, and fiber you need to support your well-being.
A sample meal includes grilled chicken breast, sweet potatoes, and asparagus. Sample snacks include almonds and an apple, Greek yogurt with fruit and chia seeds, or a protein shake.
This plan is full of nutritious, delicious, and effortless meals that provide the right balance of macronutrients.
Why Should You Eat Protein Throughout the Day
It is essential to spread out your protein consumption throughout the day. Protein increases the thermic effect of food, which is the energy expenditure required for digestion, absorption, and metabolism of nutrients.
Protein has a higher thermodynamic effect than fats and carbohydrates, requiring more processing energy. Eating protein throughout the day temporarily boosts your metabolic rate and increases the overall energy expenditure related to food digestion.
Protein is highly satiating, which keeps you feeling fuller for longer. Including protein throughout the day can help control hunger and reduce cravings, making it easier to achieve your health goals.
Eating protein after exercise is also crucial in muscle recovery and repair. The post-workout window is critical because your body is primed to utilize nutrients to rebuild damaged muscle tissue.
Consume a high-protein snack or meal within 1-2 hours of exercising to maximize your protein consumption.
Tips for Meal Prepping and Planning for the 120 Grams of Protein Meal Plan
For any meal plan to be effective, it is important to prepare. Preparing looks different for each of us, so don’t let this step overwhelm you.
Meal prep can be as simple as grocery shopping early in the week to ensure you have all the necessary ingredients.
If you want to get ahead in the meal prep game, chop and portion out all your fruits, vegetables, and meats. Have each day’s foods prepped, portioned, and ready to cook.
If you have time, you can even precook your meals and have them ready to eat throughout the week.
This plan is flexible, but planning is the key element to success. If you map out your foods for the day at the start of every day, you will succeed in your weight loss journey.
How to Track Your Protein Intake
Reading labels is a critical step in understanding macronutrients and what foods contain adequate amounts of protein.
All calories are not created equal, so it is important to thoroughly read nutrition labels to learn about ingredients and nutritional density.
Following the 120 Grams a Day of Protein Meal Plan is a simple way to track your protein. Remember, you can customize the plan, but be sure you are swapping protein for protein.
On Monday, if you don’t want to eat salmon, no problem; swap it out for another high-protein food, such as chicken or turkey.
Keep a notebook handy throughout the day and complete a food journal. Initially, don’t worry about calories or other macronutrients; pay attention to portion sizes and track your protein. Aim for 120 grams of protein each day.
Several apps, including MyFitnessPal, help track macros. I use this app and find it easy to track my macros and fiber goals. Another option is to use a habit tracker to help you reach your goals.
Example Day of the High Protein Meal Plan
Breakfast: Greek yogurt (1 cup) with mixed berries and sliced almonds
Lunch: Grilled chicken breast (4 oz.) over mixed greens with cherry tomatoes, cucumbers, and a drizzle of olive oil and lemon juice
Dinner: Baked salmon fillet (4 oz.) with steamed broccoli and quinoa
Snacks: Hard-boiled eggs (2) and baby carrots, cottage cheese (1/2 cup) with pineapple chunks, and a protein shake made with one scoop of protein powder and almond milk
Protein is the powerhouse of women’s nutrition, fueling our bodies with strength and vitality. Remember, protein supports muscle growth, repairs tissues, and keeps us satisfied and energized.
A healthy diet without ample protein is like a symphony without its conductor. Embrace the power of protein and unlock your body’s true potential. Get your high-protein meal plan here!
It took two weeks of eating higher amounts of protein to jump-start my weight loss and to notice a difference in my body composition.
I can’t wait to hear about your success using this high-protein meal plan!
Want more tips on how to enrich your diet and health goals? Check out 7 Healthy Eating Habits for Busy Moms. It offers simple tips on how to enhance the nutritional density of your food and become healthier and more energetic.
