96. 4 High Protein Ideas to Make Meal Planning Easy as a Busy Working Mom

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In today’s episode, we’re diving into four simple, practical ways to hit your daily protein goals—without overthinking or overworking. Whether you’re juggling work, family, or holiday chaos, these tips are designed for busy women who want to fuel their bodies, build strength, and feel energized.

And don’t forget, the 12 Days of Fitness Challenge is live in The Stronger Collective App! This free challenge includes quick, progressive workouts and daily scripture to keep your faith and fitness on track during the holidays.

What You’ll Learn in This Episode:

• Why protein matters: The benefits of eating 120 grams of protein daily for muscle building, satiety, and energy.
• Practical protein hacks: Easy, realistic tips for incorporating high-protein meals and snacks into your day.
• Reframing your mindset: How adding more good (like protein) can transform your health without restrictive dieting.
• Why high-protein eating pairs perfectly with strength training: Boost results from challenges like the 12 Days of Fitness with proper nutrition.

Key Takeaways:

1. Double Your Protein at Dinner

   • Cook extra protein for meals you’re already making.
   • Example: Add 2 lbs. of ground turkey to chili or tacos instead of 1 lb. for 30–40 grams of protein per serving.

2. Upgrade Your Breakfast with Egg Whites

   • Combine whole eggs and egg whites for a protein-packed breakfast.
   • Example: Scramble 2 eggs with ½–¾ cup egg whites for over 20 grams of protein.

3. Incorporate Protein Powder or Collagen

   • Add protein powder to smoothies, oatmeal, or Greek yogurt for quick, versatile snacks or meals.
   • Example: Mix protein powder into high-protein Greek yogurt to create a 30-gram protein snack.

4. Snack Smart with High-Protein Options

   • Stock up on ready-to-eat protein snacks like Greek yogurt, cottage cheese, or pre-cooked chicken strips.
   • Keep diced chicken in the freezer for quick, high-protein meal prep.

Why High-Protein Eating Works:

• Improved Satiety: Protein helps you feel fuller for longer, reducing cravings.
• Muscle Support: Protein is crucial for muscle repair and growth, especially when paired with strength training.
• Simplified Nutrition: By focusing on adding protein, you naturally crowd out less nutritious options without feeling deprived.

Join the 12 Days of Fitness Challenge!

Looking for a fun, faith-filled way to stay active this holiday season? Join our 12 Days of Fitness Challenge in The Stronger Collective App—completely free!

• Quick, daily workouts that build progressively over 12 days.
• Scripture reflections to center your heart on the true meaning of Christmas.
• Accessible to all fitness levels.

Sign up now by downloading the app and creating your free account. Don’t forget to turn on notifications to get daily reminders and stay consistent!