Hi Everyone!

I’m so happy you decided to take on this challenge! Protein is so important for so many things in our bodies, so just by focusing here, we’ll be increasing our likelihood for a long, strong, full life.

As a reminder, we’re aiming to consume 1 gram of protein per 1 pound of ideal bodyweight, per day in November.

My clients and I have found the easiest tracking app to be chronometer.

There’s so many foods pre-loaded into their system, and it’s super user-friendly. For most foods you can select your measuring preference so you don’t have to walk around weighing all of your food, and you can get everything you need to track your protein without the paid version. When in doubt, make your best guess and log it. We’re not going to perfection around here, we’re going for goals and improvement. No stress!

I’ll be posting and sharing my daily results (I’ve never had a perfect eating day in my life, so I don’t expect you to either) and would love if you did the same! Tag me in whatever you want, and DM or email me if you need help or suggestions.

I’ve found that when people nail breakfast, the day is a lot easier. If you start out the day behind on your protein goals, it’s really hard to catch up. Therefore, I always recommend, first, that you go for a savory, not a sweet breakfast. And second, really strive for a big protein goal for that first meal.

It’s hard on a woman’s hormones to do a fasted workout, so if working out is your thing, try to get some form of food in first (a banana or apple with peanut butter is fine, you could do a protein shake with a shot of espresso… it doesn’t have to be a lot of food, just make sure to eat your breakfast after your workout).

You’re likely going to want to get at least 30g of protein per meal, and since I also love a good breakfast, here’s one that might be a little unconventional, but I always love on a good, cool-weather morning:

Breakfast Soup

There are a million things you could do with breakfast soup. Start with a base of 2 cups of good bone broth. Homemade is amazing, but I also like brands like Kettle and Fire or FOND. Just go with good quality and good taste 🤩 

Start to simmer the bone broth in a saucepan. From there, I usually add frozen veggies, a little butter or ghee if the broth isn’t homemade and I need some fat in it, and some leftover ground or shredded meat.

You could add so many things, don’t overthink it. For even more protein, you could also add in an egg for an egg-drop-soup situation or give it some quinoa. Soups are going to want salt and acid, so a squeeze of lemon or lime juice on top with a good pinch while it’s all simmering is delightful.

I love some lime juice, salt, ginger and turmeric with a turn of pepper - and then I’ll get a little fancy and drizzle some Korean bbq sauce on top once it’s in my eating vessel of choice (which is another great benefit of Breakfast Soup! Dropping off the kids? Throw it in a stainless steel tumbler. Quiet morning by yourself? Get that hot bowl and start journaling, girl. It’s cozy season.).

You do you. It’s almost impossible to get this wrong, and it’s so easy to get at least 30g of protein for your breakfast this way. I also love this with some good, buttery toast, so make sure that you’re fueling yourself properly and feeling contently full and happy after this nourishing meal.

Also, you don’t have to take my word for it, this gal has some other great ideas and is also a fan of breakfast soup:

https://www.thenorthwestkitchen.com/blog/breakfast-soup

I would love to see what your favorite variation is! Send photos and success stories!

I’m so thrilled for all of you to come on this journey with me this month. If I can help at all, please let me know. This should be fun and you should feel good. I want success for you 💫 

With Strength and Love,