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Last week the Emmy-winning production team at NBC came over to talk about protein. With so many of us thinking more carefully about the energy we’re bringing into the New Year, I wanted to share a handful of tips that can make getting your protein feel less like a chore (and like there are options beyond protein smoothies and meat sticks all day!). Plus, the FOOD LA LA bone broth latte recipe that will get you a quick 18 easy grams of protein without even trying! It’s so good I don’t think you’ll miss your coffee.
1. Prioritize Breakfast - Breakfast is inherently the trickiest meal (and if you wait until dinner you won't be able to get all that you need). One of my favorite ways to guarantee quick, easy protein in the morning is a Bone Broth "Latte" (Jen wrote this recipe up for us months ago and it’s one of my absolute favorites). Note: As you’ll see down below, not all bone broths are created equal! For this recipe to really move the needle, you need a bone broth with 10+ grams of protein per cup. My favorite is Butcher’s (13 grams of protein per 8 oz!) - in the fridge section, locally made with just three organic ingredients . . . it’s PURE liquid protein. It’s truly a perfect food, but this recipe brings it alive so you’re excited to sip it in the morning.
BONE BROTH LATTE RECIPE:
Yields: 2 lattes, 18 grams of protein each
Ingredients:
2 TBS white miso
1 tsp turmeric
1/2 TBS kosher salt
1 lemon, juiced
1” ginger, grated
Black pepper
24 oz Butcher’s Bone Broth
Method:
Boil 1/3 cup hot water adn add the miso. Whisk until dissolved. Add remaining ingredients and lightly simmer until combined. Strain into mugs (sometimes I skip straining so I get the chunks of ginger!) and then froth with a milk foamer for a little extra texture!
2. Set a Timer - Are your meals working for you? Set a four-hour timer after each meal and if you get hungry before the timer goes off, your meal isn't working for you. Take a quick second to pause and think about what your meal was missing - protein? fiber? fats?
3. Read Labels! Some store bought bone broths have 2 grams of protein (fancy brands!) and some have 13! Always read labels! A few favorite protein-rich snacks:
Chomps (10-12 grams) or Lineage Beef Jerky (16 grams)
Butcher's Bone Broth (11-13 grams)
Field Roast Vegetarian Sausage (25 grams)
Rawr Bar (20 grams)
4. Cook Grains in Broth: Protein-boost rice, couscous, farro etc with bone broth instead of water. You’ll get a bump of flavor plus extra nutrients.
5. Identify High Protein Foods: To identify a truly “high protein” food, multiply the grams of protein by 10, and if that amount is equal to or less than the calories, it's considered high protein. If the calorie count far exceeds that number, it means you're having to eat a bunch of other stuff to get that protein (like fat, carbs etc—which aren't inherently bad, just an indication that that source of protein has strings attached). A few truly high protein foods: cottage cheese, non fat greek yogurt, eggs, tofu, salmon, and shrimp.