Friday

Sponsored By:

"Happiness is a by-product, not an end in itself."

-J. Krishnamurti

Welcome to Friday! Today, we're chatting about:

• How much protein do you really need?

• Why protein is essential

• Our favorite on-the-go snack

• High-protein breakfast ideas

How Much Protein Should You Really Eat?

Protein is an essential nutrient that supports muscle growth, metabolism, and overall health. For adults aiming for general health, the recommended intake is about 0.8 grams per kilogram of body weight. For instance, a 200-pound person should aim for around 72 grams of protein daily. However, experts argue that this is just a baseline and certain factors may require more.

Active individuals and older adults may need more protein to maintain muscle mass. For example, if you're over 50 or engaging in regular strength training, 1.2-1.6 grams per kilogram could be ideal to prevent muscle loss and boost strength. For someone weighing 200 pounds, this could mean up to 144 grams of protein daily.

The quality of your protein matters, too. Animal-based sources like chicken, eggs, and salmon offer complete proteins, meaning they contain all the essential amino acids your body needs. Plant-based sources such as lentils, tofu, and quinoa also provide protein but may require variety to ensure all amino acids are covered.

While protein is crucial, overdoing it can cause digestive issues and other imbalances. The key is to find the right amount for your body and spread it evenly throughout the day to optimize health and energy levels.

Feeling Hungry? Protein Might Be the Answer

Protein is one of the essential building blocks for your body. From muscles to bones, protein supports nearly every function, and yet many of us don’t get enough. The good news? It’s easy to add more protein to your diet, and it’s packed with benefits.

When you eat enough protein, you’re giving your body the tools it needs to stay strong, healthy, and energized. Protein helps build and repair muscles, making it especially important after workouts. It also supports healthy bones, as studies show that protein can help improve bone density and reduce the risk of fractures.

You don’t have to go overboard to reap the benefits, though. Including lean meats, fish, eggs, and plant-based sources like tofu or beans in your meals can make a significant difference. Snacks like nuts, seeds, or hard-boiled eggs are simple and quick ways to boost your intake without much effort.

The best part? It’s not just about muscle growth. Protein helps with everything from maintaining your blood sugar balance to improving energy levels. So next time you’re planning a meal or snack, remember that protein can do more than just satisfy hunger—it can make you feel great.

Our Favorite On-The-Go Snack

Thank you to David Protein for sponsoring Note To Self. 

Start Your Morning Right with These Protein Picks

Breakfast is the most important meal of the day, especially when you’re looking for lasting energy and focus. If you're short on time but need something filling, protein-packed options are the way to go. Here are some quick breakfast ideas to kickstart your day without the stress.

For a smooth start, try a protein smoothie. Blend your favorite fruits, spinach, and a scoop of protein powder or nut butter for a quick, nutrient-packed meal. Not a smoothie person? Egg muffins are another great choice. Bake a batch in advance, and enjoy them throughout the week with veggies and cheese for a protein-rich, savory option.

If you’re really on the go, grab a protein bar! They’re an easy, convenient choice and often come packed with essential nutrients to keep you full and energized until lunch. Look for bars with minimal added sugar and a solid amount of protein (around 10 grams or more) to make the most of your morning.

Other quick options include Greek yogurt parfaits, overnight oats, or a classic peanut butter toast—each customizable with add-ins like fruit, nuts, and seeds to boost the protein content. Whatever you choose, these breakfast ideas will help keep you fueled and feeling your best!

A Note From Us

Wellness Round-Up:

Parting Thoughts

• ✅ Did You Know: Your muscles, skin, and even hormones rely on a steady intake of protein! Balanced meals throughout the day help keep you strong, energized, and feeling your best.

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers’ lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

• 💭 Final Self-Care Thoughts for Today: Your body does so much for you—fuel it well, move it often, and give it the care it deserves. Whether it’s getting enough protein to stay strong, taking a walk to clear your mind, or simply listening to what your body needs, small choices add up to a healthier, happier you.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!