Did you know that after the age of 35, women start to lose muscle mass at a rate of about half a percent per year and muscle strength at a rate of about one percent per year? 

Yikes! 

Ideally, we should be aiming for about 1 gram per pound of body weight daily. 

But, to be honest, that’s tough! 

When I first started tracking my macros, I realized I was only getting about 50-60% of my daily protein intake - Yikes! 

Here are some tips to incorporate more protein into your day, especially when you are at work or on the go: 

1. Greek Yogurt: Non-fat Greek yogurt is a great way to get protein (about 11-22 grams, depending on the brand) in a meal. Make sure to check the sugar content, as some yogurts have lots of sugar - ideally, keep it under 9 grams. 

2. Sliced lean meats like chicken and turkey: Throw this in whole wheat bread/pita, add a slice of cheese or vegan mayo, and 1-2 slices of lean deli meat will give you about 6-12 grams of protein! 

3. Egg whites: I always thought eggs had more protein, but one egg white has about 3.6 grams of protein. Put a couple in a scramble, and you have almost 10 grams of protein. I try to consume fewer egg yolks because they add more fat the more eggs you eat (aim to keep full egg consumption to less than 2 eggs per week - your cholesterol will thank you!). 

4. Protein bars: I love the Trader Joe’s brand - Barebells. It has 20 grams of protein and only 1 gram of added sugar, and it's naturally sweetened. 

5. Bone broth (consider the powder as well): Bone broth has about 10 grams of protein per cup, while regular broth has 0. While it is more expensive, it’s something to consider if you make a lot of soups. You could also consider bone broth powder - it tastes like hot chocolate - for a toasty, protein-filled beverage as well (click here to check it out). 

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