I shared a quick protein tip on my IG last week that had people buzzing!! If you’ve been here for any length of time, you know how serious I take protein in midlife – for myself and for my clients.
Protein has amazing benefits for muscle and metabolism, and if you’re aiming for fat loss in midlife, finding foods that pack a protein punch without bringing extra calories can make all the difference.
Enter the 10:1 Protein Rule! 💪
- Here’s the idea: for every 10 calories in your food item, look for at least 1 gram of protein.
- Here’s the check: take the protein grams in your food, multiply by 10, and then compare that to the total calories. Your total calories should be at or below your protein x 10 number. *to make the math even easier – simply put a 0 after the protein grams for a “multiply by 10” shortcut
>> For example, if a food has 200 calories, it should ideally have 20 grams of protein to meet the 10:1 ratio.
This 10:1 protein rule is an easy way to spot protein-rich foods that keep you on track with your goals – without the calorie overload!
Let’s look at it in “real life” …
The 10:1 rule will help you prioritize foods that support muscle building and metabolism and are going to help you reach your protein goals without accidentally sabotaging your fat loss.
Besides Greek yogurt, what are some other foods that meet the 10:1 rule?
- Chicken breast (3 oz cooked): 25g protein x 10 = 250 > 120 calories
- Canned tuna (in water, 3 oz): 20g protein x 10 = 200 > 90 calories
- Shrimp (3 oz, cooked): 18g protein x 10 = 180 > 90 calories
- Egg whites (3 tbsp): 5g protein x 10 = 50 > 25 calories
- Tofu (3 oz, extra-firm): 9g protein x 10 = 90 > 70 calories
- Cottage cheese (½ cup, low fat): 14g protein x 10 = 140 > 90 calories
- Edamame (½ cup, shelled): 9g protein x 10 = 90 = 90 calories
- Biltong (Kalahari, 1 oz): 16g protein x 10 = 160 > 80 calories
If you aim for mostly whole food protein sources for your protein, and be mindful of where they fall to the 10:1 rule, you are setting yourself up for an easier time reaching your health goals. You will be working smarter, not harder, in midlife!
Happy calculating,
Coach Chris
