If you’ve been following my weekly “Weigh Yo’ Selfie Wednesday” posts, you may have noticed that I have a protein shake for lunch most days. Why?
I currently aim for a 30-40-30 macro ratio formula (30 percent carbohydrates, 40 percent protein, and 30 percent fat) because I am aiming for weight and fat loss. I typically aim for this macro ratio when I am attempting to lose weight. When I am maintaining my weight, I use the 40-30-30 formula: 40 percent of my daily diet is carbohydrates, 30 percent is protein, and 30 is percent fat. You can read more about macro ratios here, here and here. I’ve found that I have trouble meeting my weight loss macro formula without my daily protein shake. I could probably eat grilled chicken in its place, but I like the protein shake because it tastes delicious, keeps me full and is easy to drink while on the go. If you are using myfitnesspal to track your daily calorie intake there is a black “nutrition” button at the bottom of your daily diary in the app. If you click this button, it will show you your ratios.
Here is what I put in my protein shake and why:
1.) 1 scoop Costco Cytosport Protein. (27 grams protein, 2 grams fat, 3 grams carbs). I bought this protein at Costco in August. In all honesty, it doesn’t taste that great I think there are better options out there. I was deciding between the Cytosport and Optimum Nutrition Gold Standard while at Costco and decided on the Cytosport because it was half the cost of the Optimum nutrition. I will probably purchase the Optimum Nutrition next time.
2.) 1 scoop of this Protein. (25 grams protein, 1 gram fat, 0 grams carbs) I use the Banana Cream flavor. I love this protein. It’s SOOOO good. I bought this because it was on sale as an Amazon Alexa deal and I am so glad I tried it! It makes the Cytosport more palatable and the two actually taste like a yummy chocolate banana shake together!
3.) Skim milk (1 cup). (8 grams protein, 0 grams fat, 11 grams carbs). Prior to becoming pregnant with Moochi, I was actually lactose intolerant. I started drinking milk again while pregnant when I discovered that it didn’t bother me like it had before pregnancy. The milk is the liquid part of the shake. You could sub water if you want to lower your calorie intake or almond or soy milk if you’re lactose intolerant.
4.) Spinach (about 1 cup). I put this in the shake for a bit of fiber and to make sure I am getting enough veggies. It barely adds any calories and counts as a serving of veggies.
5.) Flaxseed/chia seed packet. I picked up these packets at Meijer. If you aren’t ready to commit to 72 packets, you may want to purchase 1 pack of from Meijer first. They add no taste the to shake. Chia seeds are helpful for weight loss because they are full of fiber and quality protein. Flax is a great source of fiber and healthy fat. I started putting this in my shake because I’ve found that the addition keeps me more (ahem) regular.