An example day of eating

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Each gram of protein equals 4 calories. So 51 times 4 is 204 calories. Carbohydrates also have 4 calories per gram, whereas fat has 9 calories per gram.

In a 1200 calorie diet, 200 calories from protein would only be 20%. So in order to avoid having carbohydrates take over a large portion of the remaining calories, it is important to add in fats and a little extra protein.

Keep in mind that most foods contain a combination of protein, carbs and fats – so it can be tricky to track every gram.

To make it easy – I think of it as dividing your plate up with equal parts protein and carb (veggies/fruits) + a wedge of space for fats (see graphic).

Here is an example of how that would look:

Meal 1: 1 scoop Stress Remedy Program (7-day or 21-day) pea protein shake, made with water or nut milk, may add berries or berry extract (Proberry) – 15 grams of protein

Meal 2: Oatmeal/Granola with 1/4 cup nuts OR 2 slices of turkey bacon – 6 grams of protein

Meal 3: Salad with 2 oz chicken, dried cranberries, avocado, and oil/vinegar – 13 grams of protein

Meal 4: 2 pieces of Turkey jerky OR dried fruit and 1/4 cup of nuts – 5 grams of protein

Meal 5: 2 oz Salmon (find safe fish here) with greens – 12 grams of protein

Meal 6: Frozen blueberries with 1/8 cup almonds – 4 grams of protein

Does that help? Please let me know what you’ve found helps you to know how much protein is the right amount for you.

Wellness to you!


DONIELLE WILSON, ND is a natural health expert and Naturopathic Doctor with a private practice in New York City, Port Jefferson, NY, and Connecticut. She specializes in showing women, men and children how to achieve their wellness goals by finally getting the answers they’ve been looking for to their most perplexing health challenges. To learn more about Dr. Doni and her unique approach to achieving health naturally, please visit Dr. Doni today.

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