Ever feel like you’re doing everything right—working out, eating healthy—but still struggling with muscle tone, energy dips, or cravings? One simple tweak could make all the difference: hitting at least 30g of protein per meal.
Here’s why it matters:
✅ Keeps Muscle Strong – As we age, we naturally lose muscle (ugh, not fair!), but eating enough protein—especially with leucine—helps keep us strong and toned.
🔥 Boosts Metabolism – Protein burns more calories during digestion and keeps you fuller longer, helping with fat loss and body composition.
⚡ Steady Energy & Fewer Cravings – No more mid-afternoon crashes! Protein helps balance blood sugar, reducing those “I need sugar now” moments.
🦴 Supports Bones & Hormones – Strong bones, balanced hormones, and better recovery? Yes, please!
To make this super easy, I’m introducing a new high-protein recipe every week that helps you hit 30g of protein per meal—starting with Slow Cooker Pumpkin Peanut Butter Chicken Soup!
Ingredients
1 (15 ounce) can light coconut milk
1 (15 ounce) can pumpkin puree
1 ½ cups low-sodium chicken broth
½ cup natural creamy peanut butter (just peanuts + salt as the ingredients)
1 tablespoon freshly grated ginger
3 cloves garlic, minced
½ teaspoon cayenne (use only ¼ teaspoon if you don’t like things as spicy)
½ teaspoon salt
Freshly ground black pepper
1 1/2 pounds boneless skinless chicken breast
1 yellow onion, diced
For serving:
Fresh chopped cilantro
Roasted chopped peanuts
Cooked brown rice
Cooked Riced Hearts of Palm (lower calorie and carb)
Instructions
Add light coconut milk, chicken broth, pumpkin puree, peanut butter, ginger, garlic, cayenne pepper, salt and pepper to the bowl of a slow cooker. Whisk together until smooth and well combined. Next add in boneless skinless chicken breast and diced onion. Cover and cook for 3-4 hours on high or 6-7 hours on low.
Once done cooking, remove chicken with a slotted spoon and transfer to a cutting board. Shred chicken with two forks, then add back to the slow cooker. Ladle into bowls, then garnish with cilantro and chopped peanuts. Optional to serve the soup over brown rice, riced hearts of palm, or quinoa. Serves 6.
Nutrition
Serving: 1 based on 6 | Calories: 326cal | Carbohydrates: 14g | Protein: 30.3g | Fat: 17.9g | Saturated Fat: 5.9g | Fiber: 5.4g | Sugar: 4.1g
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