A Protein Primer for the Girl Who’s Not Ga-Ga About Meat

A Protein Primer for the Girl Who’s Not Ga-Ga About Meat

(but knows it’s an important part of her nutrition plan)

It’s not really a secret to those who know me – I’ve struggled with animal protein pretty much my WHOLE life. It’s a texture thing, and a “what am I seeing right now in that raw egg white” thing, and a “I just bit into something slimy” thing… and I never grew out of it.

But here’s the thing: I’ve learned I’m not alone. So many of the women I work with struggle with eating enough protein, just like I do. And it matters—because when I do get enough, I feel incredible. When I aim for a minimum of 30g of protein per meal, something magical happens. My mood is steady, my blood sugar is balanced, my sleep improves, and those relentless cravings finally chill out. I want to want to eat meat because I know it helps me feel my best.

So in case you’re like me, let’s dive into some hacks that have helped me hit my protein goals without feeling like I’m forcing down something unappealing. I’ll walk you through it meal by meal and share some recipes to make it easier.

Breakfast

Okay ladies, this is a biggie, so don’t skimp here. Getting 30+ grams of protein with my breakfast literally changes my day – starting with my mood, my clarity of mind, all the way to how much I want to binge eat a bag of chips (or not) in the evening… If I get enough protein with breakfast, life is good.

Here’s my breakfast go-to rotation:

• Coffee Boosters: I’m all about making my morning coffee count. Adding one of these to your cup is an easy way to start your day with a bump of protein:
  • PaleoValley Bone Broth Protein Powder (plain, unsweetened): 15g 
  • Collagen: 10g
• Eggs: 1 egg = 6g protein. Whether hard-boiled, scrambled, or fried, eggs are a breakfast MVP. If I’m just having eggs and coffee, I’ll go for 3 eggs (18g), but if I’m pairing them with something else, I might stick to 2. Just aim for 30g however you can!
• Cottage cheese: 28g per cup. Technically, you could have a cup of cottage cheese and call it good (and sometimes I do). BUT, I like to get more variety, so I may have ¼ cup with eggs, ½ cup with some sausages (see below). Just make sure you’re getting high-quality cottage cheese – flip that container around, read the ingredients, and ensure that it isn’t loaded with fillers. It should have 3 ingredients: milk, salt, cultures. That’s it. 
• Breakfast Meat: Admittedly, breakfast meat hasn’t always been my favorite, but I’ve found a few clean options that work for me:
  • Homemade turkey “sausage” (recipe here). I use 99% lean ground turkey so it comes in around 28g of protein for 4 oz. Note: this makes 2 lbs, so I freeze in 4 oz portions and have easily accessible protein.
  • Amylu Chicken Breakfast Links: 11g protein in 3 links
  • Bilinski’s Chicken Sausages: 13g in 1 sausage
  • Applegate Chicken or Turkey Sausage links and patties – (My kids love these; they’re clean and come in at 5-11g depending on the variety.)

And that’s my breakfast rotation! I usually add some fruit or veggies on the side to balance things out.

Note: Note: If you’ve avoided eggs because they showed up on a food sensitivity test years ago, it might be time to reconsider. Your body changes, and food sensitivities can evolve too. If you’re unsure, I offer testing—click here for more details.

Now on to lunch…

Lunch 

Nine times out of ten, my lunch is simply leftovers from dinner. Easy, right?

Dinner

When it comes to dinner, I keep it simple. My goal is 3-4 oz of animal protein, often paired with foods that help disguise the texture. Here are a few of my favorites:

Pull-Apart Chicken – I use this to make wraps, mexi-bowls, BBQ bowls, or just plain in a bowl with veggies on the side. You could also throw it on a salad. More details at the bottom of the recipe.

Cheesy Beef and Rice Casserole – This one is surprisingly flavorful despite its simplicity. You can easily switch up the veggies to keep it interesting—try mushrooms and green beans or broccoli and cauliflower.

Turkey Breakfast Sausage – Remember that recipe from breakfast? It does double duty at lunch and dinner, too. I use it for everything from “throw together spaghetti” (pasta, marinara, turkey), to Greek Bowls, to Mexi-bowls.

And of course, tacos are always a win. I don’t have a full recipe for you, but I do recommend adding a can of black beans or lentils to your taco meat for an extra boost of nutrients. When it comes to taco shells, I love Siete brand—they have clean ingredients and they use avocado oil. You can find both hard and soft shells at most grocery stores.

Snacks

When I snack, I make sure to pair my favorite foods with something protein-rich to keep my day on track. Here are my go-tos:

• Hard-Boiled Eggs: 6g per egg
• Greek Yogurt: Look for high-quality, organic, grass-fed options. Homemade is even better if you’re up for it!
• Iced Coffee with milk and protein powder: One cup of high-quality milk (8g) and a scoop of PaleoValley Bone Broth Protein (15g) makes for a powerhouse snack.
• Protein Shakes: I like PaleoValley Whey Protein (20g per serving), mixed with a cup of quality milk for another 8g.
• Cottage Cheese: 28g per cup.

That’s it, ladies! These simple ideas have helped me find a balance that works for my body and my tastes.

If you need more meal inspiration, grab my recipe guide here. 

Take it one meal at a time. Your body—and your mood—will thank you!

Functional Diagnostic Nutrition® (FDN) health coaches do not diagnose, treat, prevent, or cure any disease or condition. Nothing we share is intended to substitute for the advice, treatment or diagnosis of a qualified licensed physician. FDN Practitioners may not make any medical diagnoses or claim, nor substitute for your personal physician’s care. It is the role of a FDN Practitioner to partner with their clients to provide ongoing support and accountability in an opt-in model of self care and should be done under the supervision of a licensed physician.