Jan 2 (edited) • General discussion
January Nutrition Tracking Challenge Day 2
How did you do yesterday? See Day 1 for my results :)
DAY 2 Challenge:
🔥 Hit Your Protein Goal
A simple way to know how much protein you need each day:
👉 Aim for 0.8–1 gram of protein per pound of your bodyweight (or your goal bodyweight).
Examples:
- Goal weight 150 lbs → 120–150g protein/day
- Goal weight 170 lbs → 135–170g protein/day
Protein keeps you full, supports muscle, boosts metabolism, and helps you recover from workouts, especially strength training.
🍗 High‑Protein Animal Sources
- Chicken breast
- Turkey
- Lean ground beef
- Pork tenderloin
- Venison
- Salmon
- Tuna
- Shrimp
- Eggs
- Egg whites
- Greek yogurt
- Cottage cheese
- Whey or casein protein powder
🌱 High‑Protein Plant Sources
- Lentils
- Black beans
- Chickpeas
- Edamame
- Tofu
- Tempeh
- Quinoa
- Hemp seeds
- Chia seeds
- Pumpkin seeds
- Nut butters (moderate portions)
- Plant‑based protein powder
🔥 Hot Mess Tip:
Build your meals around protein first then add plants, carbs, and healthy fats. Your energy, cravings, and strength will thank you.
Happy Tracking!
H.
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January Nutrition Tracking Challenge Day 2
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