As I was preparing for my latest video, I started thinking about how crucial protein is in a healthy diet. We hear so much about it, but how much protein do we really need to meet our health goals? Since nutrition isn’t my area of expertise, I teamed up with Holly from Empowered Vitality Fitness to dive deep into the mystery of protein intake. Holly and I sat down to discuss how to make it work for you, whether you’re a seasoned athlete or just starting your wellness journey.

While I’m more focused on chiropractic care, Holly brought her extensive knowledge of fitness and nutrition to the table. One of the biggest takeaways from our conversation was her protein intake recommendation. She recommended 0.8 to 1 gram of protein per pound of body weight. This ensures that your body gets the essential building blocks it needs for muscle and tissue repair, no matter your health goals.

Of course, the next big question is: how do you hit that target? Holly shared a simple, practical meal plan to help you get there.

Holly’s Meal Plan

• an omelet with veggies for breakfast
• cottage cheese with carrots as a snack
• a chicken salad for lunch
• a salmon and asparagus dinner

These nutrient rich meals and snacks all contribute to a solid protein intake for the day. For those with a sweet tooth (like me), she even recommended protein ice cream to top off your day.

What I loved most about this video was how actionable Holly made it. Reaching your protein goals might sound overwhelming but with the right plan, it’s completely manageable. If you’re curious about how to tailor your diet to your health needs, I encourage you to check out this video. Holly is also available for consultations if you want personalized advice, and you can find her at empoweredvitalityfitness.com.