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Finding A Balance of Protein and Veggies

Got Protein? Got Veggies? How Do I Get It All In?

Do you stress out every time you hear that you need more protein and veggies to reach your goals? And do you wonder, how the heck do I get it all in? You are not alone!

Trying to manage getting the proper balance of protein and veggies in can be stressful for some of us. It seems that we are always making the same type of chicken and same old veggies when meal prepping and lets just be real, it gets pretty boring eating the same foods over and over.

Today I am going to answer some of the most frequently asked questions that I hear and also share ideas on how to not get bored.

Have you asked yourself any of these questions in the past?

I know I am not eating enough fruits and vegetables, how can I get more in daily?

What foods are good sources of protein aside from chicken?

How can I get a good amount of protein and vegetables in without having to eat the same boring salad every day?

Lets start with protein – It is pretty well known that protein is a very important part of a well-balanced diet but it really is much more that and here is why.

  • Our organs, tissues, muscles and hormones are all made from proteins.
  • Our body needs protein rich foods to develop, grow and function properly.
  • Protein helps you maintain and lose weight and also works to stabilize your blood sugar levels, improve your ability to learn and concentrate
  • Protein supports your muscles and bones and support the absorption of important nutrients
  • Brain fog and energy levels improve with adequate amounts of protein
  • A high-protein diet will have you feeling satisfied after eating and you won’t have to deal with the blood sugar highs and lows that lead to cravings and moodiness. You will be happy to see how many foods you can actually eat on a high-protein diet
  • Protein keeps our metabolisms running, our energy up and our blood sugar levels stable

Now that you have learned a bit about the importance of having enough protein in your daily diet, let’s check out some healthy Coach KMA approved protein rich foods. I will share in blocks so you can get an idea of how many sources of protein you actually have


Pork Tenderloin – 3 ounce serving has aprox 24 grams of protein

Chicken Breast – 3 ounce serving has aprox 26 grams of protein

Lean Beef – 3 ounce serving has aprox 26 grams of protein

BONUS TIP – Grass fed beef will give you the high protein count you are looking for but will contain less fat and calories than non-grass fed beef.


Halibut, Salmon, Cod and Tuna – 3 ounce servings will give you around 16 grams of protein


Spinach – 1 Cup has aprox 5 grams of protein

Sun Dried Tomatoes – 1 Cup has aprox 6 grams of protein

Artichoke – 1 medium has aprox 4.5 grams of protein

Peas – 1 cup has 8 grams of protein


Beans – ½ cup has 7 10 grams of protein

Seeds / Nuts – Chia, Pumpkin, Almonds and Cashews have 5 – 9 grams of protein

Sprouted Grain Bread – 2 slices gives you aprox 10 grams of protein

Peanut Butter – 2 tablespoons has 7 grams of protein

Greek Yogurt – 7 ounces has aprox 20 grams of protein

Hard Boiled Egg – 1 large egg has aprox 9 ounces of protein

Protein Shake – (Solle Complete is what I use) Pea Protein has aprox 19 grams of protein


Ok so now that you have that awesome range of areas that you can pull protein from, do you see all that you can create to keep from getting bored? You could come up with SO MANY different salad ideas that it would take you weeks to get bored!

Another area of struggle is getting in ALL the veggies!!

Yes, I do actually enjoy vegetables but I know that I haven’t always been on point with getting as much as I need daily. I will share some of my secrets on how I add those veggies to my without feeling like I am on veggie overload!


  • Make a shake a part of your day
  • Add 1 cup of spinach to your shake. It will change the color a bit but not the flavor
  • Add sprouted greens to your water. I happen to use Solle Thrive and add it to one of my daily herbal blends with water and not only is it delicious but it adds an awesome amount of nutritional value to my day
  • Make a nice big stir fry at the beginning of the week and have it ready for lunches. This will give you the veggies of a salad but without the boring salad feeling
  • Use spinach as the base for your salad. It has a higher nutritional value that iceberg or green leaf lettuce and it has a good chunk of protein.

And then…….

Some other questions are around not being a breakfast eater and my solution to that since I have NEVER been a breakfast eater is to add your shake right there! It quick, easy, inexpensive and convenient. That has had such a huge impact on not only my health and my pocket book but also on my health as a whole.

Way back when, I was taking 10-12 (pills) supplements a day because after gastric by-pass surgery you NEED supplementation, yet I was still deficient. Since then I have educated myself and have found that I can get what I need from an herbal plant based protein shake as well as adaptogenic herbal blends that I simply mix with water.

If you know me then you know I am all about a healthy lifestyle and you should also know that I am about bringing simplicity and freedom into my life! No more hours on end at the hospital getting iron infusions and having to time out what pills I can take when. I just eat my whole food and fill in the holes with my holistic hustler ways!

As always, I am here to help you see the light at the end of the tunnel as well empower you to finding your complete balance! Click here to reach out for a free chat to explore what is missing in your world and if you have had gastric by-pass could benefit from being in my private virtual support group, let me know and I would love to add you!

Check out my video below where I share more details on finding that balance of protein veggies and boredom!

Much love,

Coach KMA

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