Protein Power: Aging Gracefully with Mindful Nutrition

As we journey through our middle-aged years and beyond, it becomes increasingly important to pay attention to what we're putting into our bodies. And while it might seem like you're constantly cutting things out from salt to fat to sugar and everything delicious in between, there's one crucial component waiting to take center stage: Protein!

Now, I know what you're thinking – "Isn't that just for bodybuilders and gym buffs?" Well, buckle up, because I'm about to drop some knowledge bombs on you.

Did you know that most people don't consume enough protein? Yep, it's true! The RDA guideline barely scratches the surface of what we really need to thrive, especially as we age. Dr. Peter Attia, author of Outlive, shines a strong light on the health and longevity game. He recommends upping the ante and aiming for about 2 grams of protein per kilogram of body weight (or 1 gram per pound). This is the magic number we should be striving towards to keep those muscles strong and metabolism firing on all cylinders.

So, what's the deal with protein anyway? Well, aside from being the building blocks for killer triceps, protein also kick starts your metabolism with a friendly little nudge. Translation? If you're looking to shed a few pounds AND tone up, protein is your new best friend.

Now, there's no need for a massive steak and egg breakfast every morning (although, that does sound tempting)! Since our bodies don't stash away protein like they do with carbs and fat, it's best to spread it out throughout the day. Aim for 20-30 grams of protein per meal and throw in a protein-rich snack or two (hello, protein smoothie!). Think of it like a little protein party in your tummy, happening with every meal and snack to keep all your gears turning.

Feeling a bit overwhelmed by the thought of getting 20-30 grams of protein per meal? No worries, you may be surprised at all the options available to you, here's what 30 grams of protein looks like from edamame to Greek yogurt.

Plus, let me share a few of my absolute favorite protein-packed meals and snacks. They're not just delicious, they will also keep you satisfied without breaking the calorie bank thanks to pairing them with some wholesome green goodness. (Psst, I've dished out more details on this caloric density color coding in my Noom review, if you're curious!) Oh, and did I mention these are lower in saturated fats and sodium? Just checking off all the boxes on our healthy nutrition guidelines.

• Smashed Avocado & Cottage Cheese on Sprouted Grain English Muffins 17g protein, 360 calories: Avocado toast gets a protein packed glow-up with a sprinkle of everything but the salt seasoning.

• Oatmeal with Blueberries, Hemp Hearts, and Drizzle of Maple Syrup 20g protein, 425 calories: I make this with oatmilk, but if you can tolerate dairy, using skim milk will up the protein even more for a perfect way to start your day feeling satisfied and fueled for whatever life throws your way.

• Smoked Salmon & Cottage Cheese on Sprouted Grain English Muffin 30g protein, 300 calories: A savory, guilt-free swap for bagels and lox that'll keep you going strong all morning long.

• Breakfast Burritos: Eggs and Lower Sodium Refried Black Beans with Salsa Verde on Protein Wrap 40g protein, 400 calories: These easy egg and bean roll ups are great for any time of day. Don't forget to throw in some roasted veggies for an extra color boost.

• Deli Turkey in Protein Wraps with Hummus and Mixed Greens or Roasted Veggies 28g protein, 300 calories: Turkey serves as a healthier stand in for gyro or shawarma in this wholesome and satisfying lunch option.

• Tuna & Hummus with Everything But the Salt Seasoning and Cucumber Dippers 32g protein, 210 calories: Move aside mayo, hummus is in the house for this low calorie, protein stacked snack.

• Air Fryer Chicken Breast over Any Salad 60g protein, 300-400 calories: Power up your salads with juicy, perfectly cooked chicken breast in just 10-12 minutes using your trusty air fryer. For an extra protein kick, sprinkle on some cheese or chopped nuts. And who says salads have to be boring? Add in whatever is fresh and in season, the possibilities are endless.

• Air Fryer White Fish over Quinoa or Bean Bowls with Salsa 48g protein, 400 calories: Tender, flaky white fish meets nutrient-packed quinoa or savory bean bowls to become not only a feast for your taste buds but also a nutritional powerhouse.

• Instant Pot Turkey & Bean Chili 60g protein, 400-500 calories: A hearty blend of lean turkey, wholesome beans, and zesty spices that delivers a delicious and satisfying bowl of comfort in record time with the help of a pressure cooker.

And there you have it, a protein rich menu that will leave you feeling satisfied, energized, and ready to conquer the world! What are some of your favorite ways to sneak in that extra protein? Share your delicious secrets in the comments below, because, we're all in it together on this journey to becoming our most fabulous selves!