A Little About Protein

Let's talk a little about your body's favorite building block!

How much do you know about protein? Did you know that it is one of the most powerful tools you can give to your body? Did you know that it helps build muscle, recover faster, stay energized, and feel stronger? Did you know that a high protein diet can aid in fat loss AND build muscle?? Well, if you didn't know before... you do now!

Whether your goal is to lose fat, gain strength, or age with confidence, getting enough protein is a game-changer. Science backs it, and real world results prove it.

And most people? Aren’t getting enough.

So, what is protein, anyway?

Proteins are basically long chains of amino acids (glutamine, lysine, arginine and leucine, just to name a few) that fold into shapes your body can use for all kinds of jobs—like building muscle, repairing tissue, and keeping your metabolism running. When you work out, your body breaks down muscle fibers and uses protein to rebuild them stronger. So, what proteins are made of and how they’re structured really matters for recovery and gains. It is one of the three macronutrients your body needs to thrive (along with carbs and fats). Protein doesn’t just give you energy—it builds and repairs your body. Think muscles, bones, skin, hair, nails, even hormones. It's your body’s construction crew.

Why YOU need it (yes, you)

➡️ For gym performance:

Protein helps you recover faster, build strength, and feel less like a spaghetti noodle after leg day. One study in The American Journal of Clinical Nutrition found that eating sufficient protein improves muscle mass, strength, and performance when paired with resistance training.¹

➡️ For fat loss:

It keeps you full longer and helps preserve lean muscle when you're losing fat. Research shows high-protein diets can lead to greater fat loss and improved body composition compared to standard diets.²

➡️ For aging gracefully:

Starting around age 30, we lose 3–8% of muscle per decade (rude, honestly). A higher-protein diet can help maintain muscle and strength as we age. A study published in Nutrients showed that older adults with higher protein intake had better physical function and lower rates of frailty.³

➡️ For long-term health:

A 2020 study found that individuals with higher muscle mass and strength had a 20–30% lower risk of early death—especially when protein intake supported that muscle.⁴

➡️ For women:

No, protein won’t make you bulky (you’d have to work really hard for that, we promise it won’t happen by accident). It will help you tone up, keep your bones healthy, and support hormones.

➡️ For men:

It supports testosterone, strength, and muscle growth. Plus, it’s basically the VIP pass to gains.

So... how much should you get?

A simple rule of thumb: Aim for 0.7–1 gram of protein per pound of body weight.

Example: If you weigh 160 lbs, shoot for 115–160g of protein a day.

That might sound like a lot—but spread out over 3-5 meals (plus some high protein snacks) it’s not too bad and your muscles will thank you. Studies show this range optimizes recovery, muscle gain, and fat loss.⁵

Where to find it?

• Chicken, beef, turkey, fish 🥩
• Eggs & egg whites 🍳
• Greek yogurt & cottage cheese 🥣
• Tofu, tempeh, legumes 🌱
• Protein shakes & bars 🥤

Bottom line?

If you want to feel stronger, look leaner, and recover faster—protein is your best friend.

It’s not just for bodybuilders. It’s for parents lifting toddlers, runners chasing goals, and anyone wanting to age like fine wine—not like an old banana.

Got questions? Not sure how to hit your protein goals?

Reach out to us, we are always available to answer your questions about nutrition.

Stay strong (and stay fueled),

Natalie and Barrett

P.S. Below are some of our favorite weekly protein staples in the Lambert house.

🌮 Ground Turkey (Our Easiest!)

A super simple, high-protein base you can use for tacos, bowls, salads, or meal prep.

📝 Ingredients:

• 3 lbs ground turkey (93% lean)
• 3 tbsp taco seasoning (we use McCormick’s)
• 1½ cups water

👩‍🍳 Instructions:

1. Brown the Turkey:
2. In a large skillet over medium heat, cook the ground turkey until fully browned. Break it up as it cooks—about 8–10 minutes. Drain if needed.
3. Add Seasoning + Water:
4. Stir in the taco seasoning and water. Mix well to combine.
5. Simmer:
6. Lower the heat and simmer uncovered for 5–7 minutes, or until the liquid is mostly evaporated and the turkey is flavorful and saucy.
7. Serve or Store:
8. Use immediately or let cool. You can portion into containers or portion as you go for the week.

🍽️ Macros per 4 oz cooked serving:

• 🔥 Calories: 180
• 💪 Protein: 24g
• 🥑 Fat: 9g
• 🌽 Carbs: ~1g

🐟 Zesty Tuna Salad (Single Serving)

A quick, high-protein lunch or snack with a tangy twist!

📝 Ingredients:

• 1 can tuna (5 oz, packed in water, drained)
• 1 tbsp light mayo
• 1 tbsp sweet relish
• 2 tbsp chopped pickled red onions
• 2 tbsp chopped celery
• 2 tbsp chopped bell pepper
• 1 tbsp chopped tomato
• Nature’s Seasoning, to taste

👩‍🍳 Instructions:

1. In a small bowl, combine tuna, light mayo, and relish. Mix until well blended.
2. Stir in pickled onions, celery, bell pepper and tomato.
3. Season with Nature’s Seasoning (or salt/pepper) to taste.
4. Serve as a sandwich, lettuce wrap, with crackers, rice cakes, or on top of a salad.
5. This recipe is extremely customizable, and it is a great way to get in some fresh crunchy veggies. 

🍽️ Macros (Entire Recipe):

• 🔥 Calories: ~170
• 💪 Protein: 25g
• 🥑 Fat: 5g
• 🌽 Carbs: ~6g

Note: This assumes standard brands like StarKist tuna (in water), Hellmann’s light mayo, and sweet relish. Slight variations may occur depending on what you use!

🍳 Protein-Packed Egg & Turkey Bacon Scramble

Simple, satisfying, and perfect for a high-protein breakfast.

📝 Ingredients:

• 4 egg whites
• 1 whole egg
• 2 slices turkey bacon (e.g., Jennie-O or Applegate)
• Salt & pepper, to taste

👩‍🍳 Instructions:

1. Cook the Turkey Bacon:
2. In a nonstick skillet over medium heat, cook turkey bacon until crispy (about 4–5 minutes). Remove, chop, and set aside.
3. Scramble the Eggs:
4. In a bowl, whisk together 4 egg whites and 1 whole egg. Pour into the same skillet.
5. Combine & Season:
6. Stir eggs continuously until just set, then fold in chopped turkey bacon. Season with salt and pepper to taste.
7. Serve Hot:
8. Pair with veggies like peppers and onions with toast or English muffin.

🍽️ Macros:

• 🔥 Calories: ~160
• 💪 Protein: 22g
• 🥑 Fat: 7g
• 🌽 Carbs: ~1g

Macros may vary slightly based on brand of turkey bacon (values here assume 60 cal per slice, 5g protein each).

🍯🔥 Slow Cooker Honey Garlic Chicken

Juicy, flavorful chicken with the perfect balance of sweet, salty, and heat. Ideal for bowls, wraps, or meal prep!

Ingredients:

For the Chicken:

• 1½ lbs boneless, skinless chicken thighs or breasts
• ⅓ cup low-sodium soy sauce
• ⅓ cup honey
• 2 tbsp tomato paste
• 2 tsp chili paste (Sambal Oelek, Sriracha, or hot sauce of choice)
• 4 cloves garlic, minced
• 1 tbsp rice vinegar
• 2 tbsp cornstarch

👩‍🍳 Instructions:

1.     Add Chicken to Slow Cooker:

Place the chicken in the bottom of a 6-quart (or larger) slow cooker.

2.     Make the Sauce:

In a medium bowl or large measuring cup, whisk together soy sauce, honey, tomato paste, chili paste, garlic, and rice vinegar.

3.     Cook:

Pour sauce over the chicken.

o   Cook on LOW for 4–5 hours

o   Or HIGH for 2–3 hours

Chicken is done when it reaches 165°F internally.

(Optional: Flip the chicken halfway through cooking for more even coating—if you're around.)

4.     Remove & Shred:

Transfer the cooked chicken to a plate. Let cool slightly, then shred using two forks (or your hands).

5.     Thicken the Sauce:

o   Whisk 2 tbsp cornstarch into the sauce in the slow cooker.

o   Cover and cook on HIGH for 15–30 minutes, stirring occasionally, until slightly thickened.

OR for faster results:

o   Transfer the sauce to a saucepan and simmer on medium heat for 5–10 minutes, stirring often, until thick.

6.     Finish & Serve:

Return shredded chicken to the slow cooker and stir to coat in the sauce.

Serve over rice, and top with green onions and sesame seeds if desired.

🍽️ Macros (Per 4 oz Cooked Chicken):

·        🔥 Calories: ~215

·        💪 Protein: ~25g

·        🥑 Fat: ~5g

·        🌽 Carbs: ~13g

Based on chicken breast and approximate sauce distribution. Values may vary with chicken thighs or different brands.

📌 Source:

This recipe is adapted from Erin Clarke's "Slow Cooker Honey Garlic Chicken" on Well Plated.

References:

1. Morton RW et al. (2018). A meta-analysis of protein supplementation and resistance training. AJCN, 108(5), 1031–1048.
2. Paddon-Jones D, Leidy H. (2014). Dietary protein and muscle in older persons. Current Opinion in Clinical Nutrition and Metabolic Care, 17(1), 5–11.
3. Coelho-Junior HJ et al. (2022). Protein Intake and Frailty: A Systematic Review and Meta-Analysis. Nutrients, 14(7), 1342.
4. McLeod M et al. (2020). Muscle mass, strength, and the risk of all-cause mortality. Clinical Nutrition, 39(1), 292–303.
5. Phillips SM, Van Loon LJC. (2011). Dietary protein for athletes: from requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism, 36(5), 647–654.