IIFYM 101: How to Get Protein like a boss


If you are just begining your IIFYM/Flexible Dieting Journey you may be surprised to see how much protein you are going to need to eat each day.  In fact, most of my new clients come to me eating very little protein so it looks daunting to try to hit those protein goals!

The question I get the most is “How can I hit my protein goals with out going over fats and carbs?”

Protein is very important to our physique goals!!  We need protein to build muscle and we all know that muscle is the fountain of youth!  In a fat loss plan, we eat protein to help us maintain the muscle we have!!   Protein also helps you feel full!!

Protein 101: Basic Sources
Meat Lean cuts to keep fat down. Skinless white meat is lower in fat.
Other Seafood (shrimp, scallops)
Milk, Chocolate milk (great post workout)
Sour cream
Greek Yogurt
Laughing cow cheese is fun!
Cottage cheese (add to your pancakes to add a fluffy texture)
Greek Yogurt Cream Cheese
Halo top Ice cream (I had to add that)
Egg whites (buy the pour-able kind)

Beans and legumes have some protein but the carb profile is higher, but if you can make it fit.. could be an option.

Whey protein or Isolate : you can cook with this!!
Lenny and Larry’s cookies (low protein profile but worthy)
Kodiak protein pancake mix (Target)
Protein Bars like Quest or B-Up bars (check your local Supplement store for variety)
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Peach Protein Cupcakes with Raspberry Lemon icing.. I tossed this in for you just for fun. Here’s that recipe.  P:11 C:11 F2 for each cuppie.

Protip: Aim for protein first, Carbs second and fats last.
If you aim for hitting your protein goals first, you won’t be left at the end of the day with 120g to eat!!  
Protein hack: You could split your protein goals up by meal. 
Mary Jo has 160g protein per day. She likes to eat 5 meals a day.  Each meal could contain 32g protein per meal.
100g of shrimp is 28g of protein!!

Hidden protein

Many foods you enjoy each day will have protein in them!!  These amounts will help get you to your goals. Track that food!!  Let’s see whatcha got!!

“I don’t like eggs or egg whites.”
Ok.. I hear you. I don’t care for egg whites on their own either, but I do love Crepes, Pancakes and French toast which are all made with egg whites /egg.
This is my Birthday Cake  crepe. The recipe is here
Here’s a Banana Protein Pancake!!!
Protein pudding is boss.. This is at Walmart,  Sup stores, Amazon.
Oh Hey.. let’s make Fish Tacos!  The shells are La Tiara (4 carbs per taco shell)

Hack:  Start tracking your normal eating.  Look at it like a puzzle. Are you lacking in protein but way over in fatty/carby foods?  Let’s start working on ways to tweak your normal eating!
How can you add more protein in and hit your other macros on point?

RippedRecipes.com will help you find some fun ideas that are NOT boring.

This Blog!!  Search Protein and you will see all my ideas!!

This is Roo Ferrigno. She is very sure of her protein intake and likes to judge mine.

I know you are working hard! Don’t give up. If you need macros or help.. connect with me on

Say “NO” to dairy

Watch this video!!
Watch this video!!

Dr. Mark Hyman discusses the dangers of dairy.

Part 2.

The bounty of great food.
The bounty of great food.

Ok.. so you’ve watched Dr. Mark Hyman talk about the dangers of dairy but you still want to know more. In part two of this series, we’ll discuss a few key points and how to make living without dairy part of your lifestyle.
The ongoing Dairy Disaster:
According to Harvey and Marilyn Diamond, acclaimed authors of best selling Fit for Life ll ,
DAIRY PRODUCTS ARE DISEASE PRODUCING. They are harmful, and cause suffering.
Dieticians, nutritionists and physicians alike will tell you to drink milk even though diary products have been linked to a host of problems including.**

Acne,anemia,anxeity,ADD,Attention Deficit Hyperactivity Disorder,Fibromyalgia,headaches,heartburn,indigestion,Ibs,joint pain,Osteoporsis,allergies,earinfection,colic,breast cancer,prostate cancer,Chron’s, Ovarian Cancer***

Consumers do not spend our free time flipping through medical journal so it makes sense that the medical community would want to go to bat for us. I was at my annual check up and a young resident came in to ask me questions about my health. I told him I was trying to give up dairy and he asked me how I could get my calcium if I didn’t drink milk. You can Google ‘non-dairy’ forms of calcium and get a list of plant- based foods that contain calcium. If I know that.. why didn’t he? Medical school….????

Non-dairy sources of Calcium
Food Source: Green leafy vegetables such as kale, collard and turnip greens, bok choy, broccoli, tofu, beans, chick peas, sunflower and sesame seeds, brazil nuts, almonds, flax seeds, dried figs, dried fruits, blackstrap molasses.

Wait! I can’t put that on my cereal!
There are some great ‘milk alternatives’ I use Hemp milk, unsweetened soy but my favorite is unsweetened almond milk. You can cook with these also. Rice dream is another option. You can get these at most grocery stores.



Milk is NOT a reliable source for minerals. You get much higher levels of manganese, chromium, selenium, and magnesium from fruits and veggies. They are also higher in boron which helps lessen the loss of calcium through urine.*

Non dairy sources of minerals
Food Source: Whole grains, nuts, peanuts, cooked spinach, mushrooms, broccoli, apples.

Food Source: Seeds and nuts, whole grains, dried beans, mushrooms.

Food Source: Brewed tea, apples, cooked spinach and kale.

Food Source: Sea salt, Iodized salt, Iodine–rich sea vegetables, kelp.

Food Source: Sea vegetables, green leafy vegetables, legumes/beans, seeds and nuts, dried fruits, prune juice, watermelon, cream of wheat, spinach, whole grains, bran flakes, blackstrap molasses.

Food Source: Cooked spinach, brown rice, almonds/nuts, legumes/beans, broccoli, wheat germ/bran, whole grains, dried figs, cooked oatmeal, green leafy vegetables, bananas, peanuts.

Food Source: Whole grains and cereals, brown rice, wheat germ, cooked oatmeal, almonds, nuts, seeds, legumes, black beans, cooked kale and spinach, avocados, strawberries, pineapples.

Food Source: Beans, cereals, breads, cooked spinach, strawberries.

Food Source: Cereal grains, bread and baked goods, pinto beans, nuts, almonds, dried beans, lentils, peas, peanuts, brown rice, avocados, spinach, vegetables, yeast.

Food Source: Bananas, raisins, potatoes, baked sweet potatoes, winter squash, raw cauliflower, raw and cooked spinach, tomatoes, avocado, kiwi, dried fruits, dried apricots, melons, oranges, grapefruit, strawberries.

Food Source: yeast, whole grains and cereals, beans, wheat germs, broccoli, mushrooms, spinach.

Food Source: Whole grains, brazil nuts, kidney beans, yeast.

Food Source: Whole grains and cereals, pumpkins seeds, legumes, peas, lentils, garbanzo beans, soy products, sunflower seeds, nuts, yeast, wheat germ, maple syrup, spinach, raw collard greens, corn.

So now , how do we get “Got Broccoli” ads in magazines??? 🙂

*Diet for a New America, by John Robbins
** Milksucks.com
***:”Two new studies Sour Milk’s Image” pcrm.org
Thanks to Skinny B*tch