Protein is a cornerstone of a healthy diet, supporting various bodily functions, from muscle repair to hormone production. In addition to its role in weight management, protein plays a crucial role in thyroid and adrenal health, balancing hormones, and optimizing metabolism. This article explores these benefits and provides a one-day Paleo-inspired meal plan containing 100 grams of protein within 1550-1650 calories to showcase how easily you can meet your protein needs.
Why Protein Is Important
Thyroid Health: Protein provides amino acids, particularly tyrosine, which is essential for producing thyroid hormones like T3 and T4. Without adequate protein intake, the thyroid gland may struggle to function optimally, leading to symptoms like fatigue, weight gain, or hair thinning.
Adrenal Health: The adrenal glands require protein to produce stress-regulating hormones like cortisol. Adequate protein intake helps stabilize blood sugar levels, reducing the burden on the adrenal glands, especially during periods of stress.
Hormone Balance: Protein supports the production of all hormones, including insulin, estrogen, and testosterone. A diet rich in high-quality protein ensures balanced hormonal activity, which is crucial for metabolic health and weight regulation.
Metabolism and Weight Management: Protein boosts the thermic effect of food (TEF), meaning your body burns more calories digesting protein compared to carbs or fats. It also promotes satiety, helping control hunger and reduce unnecessary snacking, which is key to maintaining a healthy weight.
One-Day Paleo Meal Plan (100g Protein, 1550-1650 Calories)
Breakfast: Hearty Breakfast Hash
Ingredients:
3 oz ground turkey or beef (85% lean) (22g protein, 160 calories)
1 cup diced zucchini, 1/2 cup diced bell peppers, 1/4 cup onions (~50 calories)
1/2 cup roasted sweet potatoes (50 calories)
1 tsp avocado oil (40 calories)
Preparation: Heat the avocado oil in a skillet over medium heat. Add the ground turkey or beef, cooking until browned. Toss in the vegetables and sweet potatoes, cooking until softened and slightly crisp.
Total: 30g protein, ~300 calories
Lunch: Greek Yogurt Bowl with Collagen
Ingredients:
1 cup unsweetened Greek yogurt (20g protein)
1 scoop Ancient Nutrition Collagen (10g protein) – Order here from our Fullscript!
1/4 cup mixed berries (30 calories)
1 tbsp chia seeds (2g protein, 50 calories)
Side: 1 cup raw mixed veggies (50 calories)
Total: 32g protein, ~350 calories
Snack: Boiled Eggs
Ingredients:
2 boiled eggs (12g protein, 140 calories)
Why Eggs Are a Superfood: Eggs are low in calories yet packed with protein, providing 6 grams per egg. They’re rich in choline, which supports brain and liver health, and contain essential vitamins and minerals like vitamin D, selenium, and B vitamins.
Total: 12g protein, ~140 calories
Dinner: Balanced Salmon Meal
Ingredients:
4 oz baked salmon (25g protein, 200 calories)
1 cup steamed broccoli (5g protein, 50 calories)
1/2 cup cauliflower rice (20 calories)
1 tsp avocado oil (40 calories)
Preparation: Drizzle avocado oil over the salmon, bake at 400°F for 12-15 minutes. Steam the broccoli and heat cauliflower rice in a skillet with light seasoning.Total: 30g protein, ~310 calories
Daily Totals:
Protein: 100g
Calories: ~1550-1650
Key Takeaways on Protein
Promotes Muscle Maintenance: Eating sufficient protein prevents muscle loss, which is critical for sustaining a high metabolic rate as you age.
Supports Hormone Production: From thyroid hormones to cortisol and sex hormones, protein provides the building blocks for a balanced endocrine system.
Stabilizes Blood Sugar: Including protein in each meal reduces blood sugar spikes, supporting adrenal health and lowering stress hormone production.
Enhances Weight Management: Protein keeps you fuller for longer, preventing overeating and reducing cravings, helping you stay on track with your health goals.
A Paleo-inspired diet, rich in nutrient-dense proteins like eggs, ground turkey, salmon, and collagen, provides an excellent framework for maintaining weight, supporting thyroid and adrenal health, and balancing hormones. Try this meal plan to experience the benefits of protein firsthand! Find a customized plan for your unique needs, and schedule a health consultation.
This information should not be substituted for medical or chiropractic advice. Any and all healthcare concerns, decisions, and actions must be done through the advice and counsel of a healthcare professional who is familiar with your updated medical history.