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How to Increase your Protein Intake Part II

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In my last blog , I explained the importance of protein and gave some examples of sources. While a list of sources may be helpful, it can be tough to incorporate those foods into your day. Below are examples of a 1200 and 2000 calorie day. If you are between these caloric intakes, you can increase/decrease the serving size of each item proportionately to achieve your calorie goal.

Click graph to view 1200 calories/day

1200gragh

Click graph to view 2000 calories/day

2000graph

This isn’t intended to be a dietary prescription but rather a template you can use to construct your own meal plan. Similar items can (and should) be substituted. For example, asparagus for broccoli, pear for apple, turkey for chicken, tuna for salmon, BBQ sauce for red hot sauce, wine for beer, etc.– I think you get the point! Variety is important to ensure that you get all of the essential vitamins and minerals in the appropriate amounts; a multivitamin can also help safeguard against potential deficiencies.

 

About the Author:

  • Michael Stack is the founder & CEO of Applied Fitness Solutions and Frontline Fitness Pros. He is a faculty lecturer for the University of Michigan’s School of Kinesiology. He is also the creator and the host of the Wellness Paradox Podcast, produced in conjunction with University of Michigan.

    Michael is an exercise physiologist by training and a health entrepreneur, health educator, and fitness industry advocate by trade. He is dedicated to enhancing the standard of practice of, and advocating for, fitness and wellness professionals to ensure they become an essential constituent in the healthcare delivery system.

    With a career spanning over three decades in fitness, health, and wellness Michael has a deep knowledge of exercise physiology, health/wellness coaching, lifestyle interventions to mitigate chronic disease and leadership. He is credentialed through the American College of Sports Medicine (ACSM) as an Exercise Physiologist (ACSM-EP), Exercise is Medicine practitioner (ASCM-EIM), and a Physical Activity in Public Health Specialist (ACSM-PAPHS). Michael is a National Strength & Conditioning Association (NSCA) Certified Strength & Conditioning Specialist (CSCS), and a CDC Diabetes Prevention Program (DPP) Lifestyle Coach.

    Michael received his undergraduate degree from the University of Michigan’s School of Kinesiology in 2004 and is currently a Master’s of Public Health (MPH) candidate at University of Michigan, with a specific concentration in health behavior and health education.

    Michael is a board of directors’ member for the Physical Activity Alliance and Michigan Fitness Clubs Association. He sits on the University of Michigan’s School of Kinesiology Alumni Board of Governors. Michael is an expert curriculum reviewer for the American College of Lifestyle Medicine. Finally, he is a member of the executive leadership team for American Heart Association’s Heart Walk.

    Michael lectures nationally for several health/fitness certification and continuing educations, including; IHRSA, the Medical Fitness Association, the National Strength & Conditioning Association, and SCW Fitness.

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