Busy Dietitian Mom Shares How She Gets Protein in Every Meal

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Lauren Twigge, a registered dietitian and mom of two living in Dallas, understands the struggle of getting enough protein while juggling a busy schedule. Instead of obsessively tracking macros, Twigge has a simpler approach - she makes protein a priority, aiming for about 30 grams per meal and at least 10 grams per snack. She incorporates protein-rich foods like milk, chia seeds, nuts, Greek yogurt, cottage cheese, eggs, and protein powder into her meals and snacks without overthinking it.

Why it matters

Eating enough protein is important for staying full, supporting muscle health, and fueling an active lifestyle. Twigge's strategies show how busy parents can meet their protein needs without the hassle of strict macro tracking, providing a practical example for others looking to prioritize protein in their diets.

The details

Twigge starts her mornings with oatmeal, using milk instead of water for extra protein and adding chia seeds, nuts, and fruit for fiber, healthy fats, and antioxidants. For lunch, she often has a protein-packed snack plate with hard-boiled eggs, meat sticks, and cottage cheese or edamame guacamole. She also enjoys protein smoothies and salads with added protein sources like chickpeas, quinoa, or chicken. For dinner, Twigge relies on quick one-pot meals like stir-fries with ground meat and veggies, or creamy pasta dishes made with high-protein pasta and milk instead of cream. Her go-to desserts include protein-rich options like nut butter-stuffed dates and homemade energy bites.

• Twigge does her strength workouts from YouTube while her son naps.

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