Mini goal

mary001

I am working on increasing my protein intake and exercise goals. This can be difficult when I work 12 hour shifts. Any suggestions?

rms62003

Meal planning has been very helpful for me. This allows me to be more conscious of what I'm eating and plan the protein. I use a meal plan app, then shop for it, and then spend 1-2 hrs prepping the week. You also want to think high protein options - chicken breast, egg whites, etc. I made an egg white frittata for lunch today (also for Thursday). That, plus my Oikos triple zero yogurt (my go to dessert) gave me 57gm of protein for lunch! By using garlic, nutritional yeast, onions, pepper, and spices, it had a great taste.

Another hack - nonfat greek yogurt. I use this instead of mayo, works great. My usual dessert for lunch is nonfat/nonsugar flavored greek yogurt. My night time snack is a triple zero with PBfit powder - almost like a yogurt PBJ!

For exercise, little bits here and there go a long way. Can you take 15-20 minutes to walk on a lunch break? Can you get up and move during your work time? Studies have found breaking exercise up into 10 minute increments throughout the day is as good, some think better, than doing it all at once. For resistance training - the resistance bands are easy to carry around and work well.