How to Eat 100g Protein in One Day + Scan groceries to see Clean / Not Clean!!

Protein keeps you full but most of it is working against you and packing on inflammation! Wanna scan groceries and see if it's clean? Read The Labels app is live! Find out if your food is clean.

This week someone messaged me “How can I eat more protein everyday?” So, I embarked on a 10-day journey is upping my own protein. While I am a proponent of steering away from the numbers on a package and instead focus on the ingredients…keeping tabs of the amount of protein you’re eating is a good idea because most are eating too few.

Why should you eat more protein? Cell growth and repair, bone health, muscle growth, weight loss (keeps you full), energy and immunity to fight infections. How much protein should you eat? Find out here. Spoiler Alert: we all need to be eating WAY more protein than we are currently. People do not cook enough and we are eating on-the-go compromising nutrition and protein.

Below, I will dive into all of the protein options, protein powders and a protein recipe…Yep, protein pancakes!!!

READ THE LABELS App Available NOW

When someone walked up to me with a blank check back in 2019 and said “take me grocery shopping…” I would have NEVER EVER EVER thought it would evolve to this - an app to shop with me. Thank you to Cari S. for asking me to taking you shopping. Thank you to Helen B. for asking me to clean out your kitchen. Thank you to Martine C. for being my first testimonial and thank you DAD…your story of shrinking prostate cancer cells fueled my desire to share this message with more people. Now, 350k people later…we are still changing lives!!!!

GET IT HERE

Protein Pancakes
Serves 1 (36-43g protein)

• 2/3 c almond flour + 2 tbsp tapioca flour

• 2 -4 tbsp clean protein powder (see below)

• 1/8 tsp baking soda

• 1/8 tsp sea salt

• 1/8 tsp ground cinnamon

• 2 tbsp clean almond or peanut butter

• 1/3 c clean almond milk (or any clean milks)

• 2 eggs, pasture-raised

• 1 tbsp ghee, grass-fed butter, or avocado oil

Directions:

• Mix 2/3 c almond flour + 2 tbsp tapioca flour, 2 tbsp clean protein powder, 1/8 tsp baking soda, 1/8 tsp Himalayan sea salt, 1/8 tsp ground cinnamon together

• In a separate small mixing bowl, whisk together 2 eggs and 1/3 cup of almond milk.

• Stir the egg mixture, and 2 tbsp almond or peanut butter into dry ingredient mixture until smooth.

• Heat 1/2 tbsp butter or oil in a medium skillet over medium heat.

• Scoop 1/6 of batter onto the skillet for one pancake, you will likely be able to fit 2-3 pancakes on the skillet.

• Cook until edges become firm and you can easily flip the pancake.

• Cook for another 3-5 minutes on the opposite side.

• Repeat steps 5-7 with remaining batter.

• Option to serve with mixed berries or spread with almond butter, maple syrup or whatever clean toppings.

Note: You can likely use a whole scoop of protein - add more milk, if needed. You should be able to get 2 eggs (12g protein), 2 tbsp peanut butter (7g protein), scoop of protein (17-24g)

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High Protein Morning Smoothie
Serves 1

• 1 banana

• 1-2 tbsp nut butter (7g protein)

• 1-2 scoop protein powder (17-48g)

• 1 orange

• handful of spinach or chard

• 1 cup mango or peaches

• 2 tbsp basil seeds

• vanilla bean powder or extract

• 1/4 cup cauliflower rice (makes it really thick)

• 1/4-1/2 cup water

• Directions

  • Put all ingredients listed into a high-speed blender and blend until smoothie consistency. (note: you can substitute a lot of things here: flax or chia seeds for basil seed, leave the cauli rice out, any fruit will substitute)
    

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Protein Options

A day of 100 g protein looks like: coffee with bulletproof collagen peptides (20g), High Protein Morning Smoothie with 2 scoops of protein (53g), Lunch is a turkey burger (22g) bunless with mayo, dijon and pickles + a vegetable and some salad. At this point, I am pretty much at the total protein intake so dinner will catapult me over; therefore, there are many options: chili, steak, salmon, eggs and bacon, salad with protein, chicken soup, etc…see options below.

Wild-Caught Fish / Seafood: 3 oz of fish is approx 21-24g protein

Grass Finished Steak: 1 steak = 25-50g protein

Chicken: 1 cup = 38g protein

Pasture-Raised Eggs: 1 egg = 6g protein

Avocado: 1 = 3g protein

Nut Butter: 2 tbsp = 5-7g protein

Bacon: 1 slice = 3-5g protein

Turkey Burger = 22g protein

1 lb ground turkey = 96g protein

Peanuts, almonds, and walnuts, hemp seeds, flax seeds, and chia seeds —all are high in protein (1 cup of pumpkin seeds is 39g protein. Sprinkle seeds on meals /smoothies throughout day)

Grab access to the protein powders here —
plus there are more at your grocery…scan at the grocery here

READ The LABELS App.

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I am so blessed to help each of you. It is my absolute pleasure to assist you at the grocery. Happy Scanning and Swapping!!

xoxo

Jen Smiley