"I don't want healthy eating to feel boring, or for people to think that they have to eat plain chicken and broccoli for every meal. Eating enough protein doesn't mean living on dry chicken and shakes alone. DeVaux finds it easier to stick to protein goals when you actually enjoy your dinners."
"A common rule of thumb is to get between 0.5 and 0.7 grams of protein per pound of body weight each day, adjusted for goals like muscle gain or fat loss. For a person who weighs 150 pounds, that breaks down to about 25 to 35 grams per meal when eating three times a day."
"DeVaux likes to prep a few protein sources at the beginning of the week (like grilled chicken breasts or hard-boiled eggs) as well as a few sauces (such as homemade pesto or a dijon-and-olive oil vinaigrette). Bases like quinoa, farro, or rice noodles can also be cooked in advance. It's really easy to throw together a quick meal if you have just veggies in the fridge."
Rachael DeVaux, a registered dietitian, demonstrates that meeting daily protein goals does not require eating bland foods. She recommends consuming 0.5 to 0.7 grams of protein per pound of body weight daily, translating to approximately 25 to 35 grams per meal for a 150-pound person eating three times daily. DeVaux simplifies meal preparation by pre-cooking protein sources like chicken breasts and eggs, preparing sauces such as pesto and vinaigrettes, and cooking grain bases like quinoa and rice noodles in advance. This strategy enables quick meal assembly using fresh vegetables that cook in 10 to 15 minutes. She shares favorite recipes including honey-blackberry overnight oats and a 30-minute turkey skillet to demonstrate that high-protein eating can be both convenient and enjoyable.
Read at Business Insider
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