Protein: The Powerhouse Nutrient You Might Be Undereating
Protein is the current buzzword, and it is certainly merited. Protein isn’t just for athletes or bodybuilders—it’s the foundation for every cell in your body. From maintaining lean muscle to keeping your metabolism strong, protein is a nutrient you need every single day, and health professionals are beginning to recognize this.
Why Protein Matters
Muscle Maintenance & Growth: Adequate protein preserves muscle as you age and helps repair tissue after activity.
Metabolism Boost: Digesting protein burns more calories than carbs or fat.
Satiety & Blood Sugar Balance: Protein keeps you full longer and helps steady blood sugar, reducing cravings.
Hormone & Enzyme Production: Many key hormones and enzymes are protein-based.
How Much Do You Need?
A simple rule of thumb: 1 gram of protein per pound of ideal body weight.
Example: If your ideal body weight is 130 lbs, aim for ~130 grams of protein daily.
Break it down:
25–35 grams per meal (breakfast, lunch, dinner)
20 grams for snacks (a Greek yogurt, protein shake, Brami lupini beans, or a handful of nuts with cheese)
Smart Protein Sources
Animal-Based: Eggs, fish, poultry, lean beef, Greek yogurt, cottage cheese.
Plant-Based: Lentils, quinoa, tofu, tempeh, edamame, beans, nuts, seeds.
💡 Tip: Pair plant proteins (like beans + rice) to get a complete amino acid profile.
Quick Ideas to Hit Your Goal
Add collagen or whey protein powder to coffee or smoothies.
Prep hard-boiled eggs or turkey slices for grab-and-go snacks.
Meal prep protein sources like chicken and ground beef, and store them in the freezer for easy meal prep
Think of protein as your body’s building blocks—essential for strength, energy, and long-term health. Make it a priority at every meal, and your body will thank you with better energy, improved muscle tone, and a faster metabolism.
Try this quick and easy recipe using Brami lupini snacking beans. These beans have been a weekly staple in my own home for years because they are so delicious, and now I am proud to say that “Back To Basics” offers them.
Lupini Bean Salad Recipe:
2 cups Brami Lupini Snacking Beans (sea salt flavor)
1 cup diced cherry tomatoes
1 cup diced bell pepper
1/2 cup diced red onion
3/4 cup greens, chopped
For the dressing:
3 tbsp extra virgin olive oil
2 tbsp fresh squeezed lemon juice
1 tbsp apple cider vinegar
1 garlic clove, minced
Salt & pepper, to taste
In a large bowl, add all of the ingredients. In a separate jar, add all ingredients for the dressing. Place the lid on the jar and shake well. Pour the dressing over the salad and toss to coat.
