Habit #11: Protein and Colorful Plants at Each Meal
To ensure adequate protein synthesis and recovery, you need to consume protein at regular intervals throughout the day. For example, if you are allotted 100 g of protein each day, and you generally eat 4 times per day, you should average about 25 g at each meal. Extra protein cannot be stored thus it needs be continuously replenished. Eating protein at each meal, will ensure satiety, prevent overeating, and better maintain glucose throughout the day. Before immediately pairing your protein with a starch, think COLOR. Make your plate full of color at every meal. Find greens, oranges, reds, yellows, and purples. Get creative, throw veggies in scrambled eggs, load up kabobs, sneak some veggies in a smoothie or even a dessert! Remember to reach for the veggies before the fruits. Ratio of veggies to fruits should be at least 3:1.