Louisecarsonpt

How much of each food to get 25g of Protein

- 250g of 0% Authentic Greek Yogurt (not Greek Style)
- 35g of Whey Protein
- 120g of Chicken Fillet
- 105g of Turkey Fillet
- 115g of 5% Fat Beef Mince
- 100g of Salmon
- 170g of Prawns
If you are a female and especially a female 40+ who wants to lose fat, feel better and look better and improve health you should be making sure you are eating enough protein to support your goals.

If you are under eating protein you are missing out on some of the great benefits.

- Builds and repairs muscles: Protein helps repair muscle tissue after exercise and supports muscle growth, making it especially important for athletes, active people, and older adults.
- Keeps you feeling full: High-protein meals increase satiety, which can reduce hunger and help with weight management.
- Supports healthy bones: Protein contributes to bone strength and may reduce the risk of fractures when consumed as part of a balanced diet.
- Boosts metabolism: Digesting protein requires more energy than digesting fats or carbohydrates, slightly increasing the number of calories your body burns.
- Strengthens the immune system: Protein is needed to produce antibodies and other immune cells that help fight infections.
- Maintains healthy skin, hair, and nails
- Helps produce hormones and enzymes: Many hormones and enzymes that regulate digestion, growth, and metabolism are made from protein.
- Supports recovery from illness or injury: Your body needs extra protein to repair tissues and heal wounds.

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3 reasons to eat more colourful Vegetables.

WHY VEG 1
Veggies have a lot of nutrients and a lot of volume (from fibre and water), but they don’t have a lot of calories.

When you eat more vegetables, you can eat more food, with more valuable nutrients.

Which means: You feel fuller, healthier, and more vibrant and energetic.

Sounds good!

WHY VEG 2
Veggies are nutritional powerhouses.

They contain essential vitamins and minerals and antioxidants, so the more colors you eat, the more and more varied nutrients you get.

Colorful veggies help boost your immunity and lower inflammation. They improve overall recovery and performance. The better you recover, the better your results 💪

WHY VEG 3
Veggies aren’t just great for your body. They’re great for your psychology too.

The first thing most people do when starting a diet is focus on what they can eliminate.

Logical, but also depressing and depriving. Because now, all you can think of is what you’re not eating.

What if you focused on what you could eat more of to improve your diet.

As in more of the right foods? As in consuming an abundance of delicious and nutritious veg and 🍇 🥒🥕🥦

That sounds much more doable.

And in practice, it works a lot better.

Which means: You reach your goals, and you do it in a way that doesn’t leave you feeling deprived.

There is no end goal to getting and
STAYING leaner, stronger, fitter, healthier.
It’s a lifestyle change.

Getting fitter, stronger, healthier and losing fat isn’t easy and you have to put effort in day in day out, If you stop and return to what you were doing before then you end up where you were before.

When you’ve made make the decision to start something new you have to give yourself a chance to be a beginner and start building healthier habits day by day. Habits you will continue to do consistently even when you don’t feel like it.

No extremes no rushing, remove the unhelpful timelines because that will make it feel even harder.
The lifestyle habits of eating well moving daily, exercising regularly etc are not a temporary fix.
As you go through the rest of the week BREATHE, relax and take a moment to think about how you feel when you get enough sleep, drink less alcohol, move your body more, exercise and eat well.
Notice what works for you so can see this becoming your new lifestyle.

If you’re bored of meat-heavy meals — especially after a meat-heavy Christmas or you think the only way to hit your protein goals is by eating lots of meat or protein shakes and bars - then this one’s for you 🫶

3 meals + 1 snack
Fish, eggs, oats & yogurt
1560 calories | 119protein | 30g fibre

Breakfast - protein oats made with Greek yogurt and soya milk for a protein boost, or add a scoop of protein powder.

Lunch - scrambled eggs, smoked salmon and wholemeal toast.

Evening meal - coconut lime fish curry.

Snack - Greek yogurt with seeds and berries

Protein goals met ✔️
Without forcing meat at every meal ✔️
And without relying on protein shakes or bars all day ✔️

Real food, variety, and still hitting your numbers 💪

Most of us want to live our best lives.
Sticking to basic healthy habits allows you to do this.

There’s nothing better than knowing that, not only can you eat delicious food from the protein and vegetables that you prioritise, you can confidentally go for a meal out, a week’s holiday and it literally will not make a any difference to your overall health or body composition in the big scheme of things.

It’s not all chicken, broccoli and brown rice. There are so many delicious meals that can be made focusing on protein and fibre. And, this doesn’t really take any major skills just some forward planning.

How good is it to wake up not feeling like absolute s**t because you have a sleep schedule that you stick to even when you would rather sit up and binge watch or scroll.

How nice is it to feel GREAT after a workout so you want to do it, even if you don’t ‘feel’ like doing it?

Having routine and doing the same things that make you feel good it’s boring, it’s amazing and adds to the quality of your life.

Head into the New Year focusing on how good you will feel and what you can achieve with consistency of some basic good habits. 💪🔥