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Add More Bro to Your Diet

By Julie Fink
Posted On Feb 05, 2016
Add More Bro to Your Diet

Sometimes hot yoga, going for a jog or Saturday morning cycling just won’t cut it. If you are looking for a little more definition or tone, you may need to consider adding more protein power to your diet. Leave it to the Broski’s to muscle it up with their protein guzzling, egg drinking, beef jerky chewing ways. So, we humbly turn to them for some hulk inspired additions to our diets.

How much Protein should I consume in one day?

Protein is essential in the production of muscle. According to the US Department of Agriculture, it is recommended all men and women over the age of 19 should get at least 0.37 grams per pound of body weight. That means a woman who is 130 pounds should get at least 48 grams of protein, which could look like 7 ounces of salmon or 7 eggs. (jaw drop)

Here are some ways to add a little bro to your diet:

Bro-tein Shakes

Solid food is the best way to take in protein, but not everyone has time to cook each day so protein shakes are the next best thing. Also, solid food takes more time to digest and to break down the protein to send it to the muscles after a workout. Bodybuilding.com suggests it can be best to take a protein shake immediately following a workout since protein shakes only take about 30 minutes to reach the muscle after ingestion.

Here is a girly version of a protein shake we LOVE:Fitmiss

Unsweetened vanilla almond milk
1 scoop of Fitmiss Delight women’s complete protein shake (vanilla chai flavor)
About hand full of frozen strawberries and pineapples



Most dudes turn to veggies for some low-fat, low-cal snacks or side dishes that also contribute to their protein intake for the day. One stalk of broccoli cooked, boiled and drained contains 98 calories, 1 gram of fat and 7 grams of protein. PLUS, broccoli has an unusually strong combination of both vitamins A (in the form of beta-carotene), vitamin K and vitamin D.

You can juice broccoli, chop it up raw and dip it or use this amazing recipe called Seriously, The Best Broccoli of Your Life which you can throw on the side of any meal. I’ve tried this delectable parmesan roasted garlic-y goodness and it is seriously, the best broccoli of my life.

Egg Br-omelet


Even if you aren’t chugging egg whites like Rocky Balboa, there is a reason why fighters and trainers turn to this little white nugget for nutrition. The incredibleegg.org states the protein quality in an egg is so high that scientists often use eggs as the standard for measuring the protein quality of other foods. For eggsample (lol) one hard boiled egg contains 6 grams of protein.

To put it into perspective, Rocky drank 1 cup (about 4 eggs) of eggs to train which provided him with 31 grams of protein.

Since drinking eggs are gross, I’ve offered a fun suggestion for a bro-packed omelet. Try: feta cheese, spinach, sautéed onions and sausage using three eggs (18 grams of protein).

The Bro-ger

Girly Burger

I think grilling is in a man’s DNA. If it’s not a fat, juicy steak, brats or a pork chop … it’s usually a burger. But women tend to stick with lighter meats such as chicken or fish. So I wanted to suggest a healthy, fun burger recipe that isn’t too intimidating and will land you side by side grill mastering with your boo.

First, be sure to get grass fed beef at the grocery store. It’s a tad more expensive but worth it. Compared with animals fed supplemental grain, meat from cattle raised on pasture or grass alone was lower in saturated fat, but higher in the “good fats,” including monounsaturated fats, omega-3 fats, and CLA.

Try making smaller portions with a few added condiments such as lettuce, onion, and a slice of provolone cheese; mini burger sliders will do perfectly!


Next time you’re at the grocery store, look to these items for more sources of protein:

MEAT Bison has 20 grams of protein per 3 ounce serving (it’s also much leaner than beef but tastes similar).

DAIRY Cottage cheese or Greek Yogurt has 23 grams of protein per 8 oz serving.

CARB Navy Beans are a cheap way to get 20 g per 1 cup serving!

Regardless of your goals, protein should be regarded as a foundational nutrient and is an essential ingredient for achieving optimal progress in physique enhancement and performance.