180. How I eat 140g of protein a day without tracking (Better at 30 week 47)
I’m taking you through exactly what I eat in a day to hit around 125-130g of protein while working towards body recomposition, losing fat and building muscle without extreme dieting.
If you train regularly but still feel like your nutrition is the thing holding you back, you’re constantly wondering what to eat, or you think hitting a high-protein diet means living off chicken, rice, broccoli and protein supplements, I want to show you a much easier way to approach it.
In this podcast ep, I’m sharing how I structure my meals to get at least 35g of protein at each main meal, how I use snacks to easily reach my daily protein target, and why you do NOT need every single food you eat to be labelled “high protein.”
You’ll also see a full day of realistic high-protein meals, including:
🥯 Bacon and egg bagel
🍝 Homemade high-protein lasagne
🥣 Yoghurt, granola and fruit snack
🥧 Slow cooker beef and mushroom pie
🍦 Dessert
I also take you through how I meal prep several days of food at once, portion my meals, make meal prep faster and create meals that are macro balanced, satisfying and actually enjoyable.
Towards the end of the episode, I also share an update on my own body recomposition journey and the short fat loss phase I’m about to start after spending time building muscle.
My goal is to make nutrition feel simple, enjoyable and sustainable, so you can stop overthinking every meal and actually stay consistent long enough to see results.
If you enjoy realistic What I Eat In A Day podcasts, high-protein meal prep, body recomposition, fat loss tips and simple nutrition advice, make sure you subscribe for more.
Thanks for listening 🤍
Listen here OR watch the video for the full visual scoop!
Need help with nutrition & exercise???
🌶️ RECOMP MENU: Easy, high-protein meals that actually taste good, all mapped out so you never have to wonder what to eat. https://www.lauraswingler.com/recompmenu?el=yt-recipe-hub
🔥 3-WEEK RESET: Break the all-or-nothing cycle, feel back in control around food and stop starting over every Monday. https://www.lauraswingler.com/reseto?el=yt-reset
💪 RECOMP 1:1 COACHING: Personalised nutrition + training with 1:1 coaching that adapts as your body, goals and life change. https://www.lauraswingler.com/fitandfreeacademy?el=yt-recomp
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P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:
https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022