(BPT) - How much protein do you eat? Protein is key to keeping your muscles in tip-top shape and your body functioning at its best.
If you're on a GLP-1 medication, ensuring you have enough protein in your diet is especially critical. A study found that up to 40% of the weight loss with GLP-1 medications is from lean mass, which includes muscle*. In just 12-18 months, the lost muscle can be equivalent to a decade of age-related natural muscle loss**.
To help maintain your lean muscle mass while on a health journey or while taking a GLP-1 medication, celebrity chef, Royal Navy veteran, entrepreneur and host of Food Network's "Restaurant: Impossible," Robert Irvine has teamed up with OPTAVIA® to create a special protein-rich recipe and offer professional insights on the impact of eating more protein. OPTAVIA is a holistic, coach-guided approach to weight loss that is designed for real life with clinically proven plans, guidance from a personalized coach and a blueprint for creating lifelong healthy habits.
"High-protein meals are essential for muscle growth and repair, as well as keeping hunger at bay," said Irvine. "The ingredients you choose have an impact beyond the individual meal and can help manage cravings and stay on track in your day-to-day lifestyle. OPTAVIA's recipes are simple, designed to fuel your body, keep you satisfied, and make sticking to a plan easy and delicious."
Check out Chef Irvine's five simple ways to incorporate more protein into your diet so you can keep your muscles fit and fuel your health journey.
1. Choose lean proteins
Not all protein is created equal. The next time you head to the store, opt for lean proteins such as chicken, fish and plant-based options like beans and lentils. These foods provide high-quality protein without excessive fat to keep you powered throughout your busiest days.
2. Include protein in every meal
Protein shouldn't be reserved for a larger meal like dinner. Make sure to include a source of protein in every meal.
Whether it's eggs for breakfast, a protein shake as a snack or lunch or grilled chicken for dinner, adding protein in every meal will help you feel satiated and support your health.
3. Eat small, protein-rich meals throughout the day
By having protein-rich snacks and meals on hand and eating small meals every two to three hours, you can help maintain your energy levels throughout the day, whether at home or on the go. Stock your cabinet and fridge with convenient, protein-rich snack choices like nuts, Greek yogurt or protein bars and shakes.
4. Get the right support
Every OPTAVIA client also receives a personalized coach to lead them through making healthy choices and encourage them throughout their health journey.
"I love that OPTAVIA offers every client a supportive coach to motivate and encourage people throughout their health journey," said Irvine. "As someone who has worked with celebrities and military personnel, I understand the importance of support and quality ingredients in achieving health goals."
5. Balance your diet & experiment with recipes
Protein is important, but be sure to pair it with healthy fats, the right carbohydrates and a variety of vegetables to create a healthy, balanced diet which can help you maintain your muscle mass and overall health.
Changing how or what you eat is a great opportunity to try new things in the kitchen. Look for new recipes that incorporate protein in creative ways.
For example, Chef Irvine's Lean & Green+ Seared Sea Scallops with White Bean Sofrito recipe - created in collaboration with OPTAVIA - is a great example of how to craft delicious, nutritionally balanced, protein-rich meals. Scallops are rich in flavor, tender and high in protein. See below for the full recipe!
OPTAVIA's Lean & Green and Lean & Green+ recipes are healthy, balanced meals made with nourishing whole foods - designed to fuel your body, keep you satisfied, and fit easily into your on-the-go lifestyle.
Using Irvine's five expert tips along with OPTAVIA's comprehensive approach to nutrition, you can more easily incorporate protein into your daily meals to help you preserve muscle and start your journey toward a healthier, more balanced life. To learn more, visit OPTAVIA.com.
OPTAVIA Lean & Green+ Seared Sea Scallops with White Bean Sofrito
Total Time: 30 minutes
Prep Time: 10 minutes
Serves: 4
Pea Puree (1/2 cup per serving)
- 2 cups English sweet peas, blanched
- 1/2 cup low-sodium chicken broth, cold
- 1 tsp honey
- 1/2 tsp salt
- 1/4 tsp black pepper
Scallops (4 ounces per serving)
- 5 tsp olive or grapeseed oil
- 16 ounces scallops
- 1/4 tsp salt
- 1/4 tsp black pepper
Sofrito (1 cup per serving)
- 1 tbsp olive oil
- 1 shallot minced
- 1 medium red bell pepper, diced
- 1 medium yellow bell pepper, diced
- 1 cup celery, diced small
- 1/2 cup white wine
- 1, (151/2-oz.) can white beans
- 2 tsp fresh squeezed lemon juice
- 1/4 cup low-sodium chicken broth
- 1/4 tsp salt
- 1/4 tsp black pepper
Directions
1.To make the pea puree, place the peas in a high-performance blender and blend slowly adding the chicken broth and honey.
2. Add salt and pepper, then blend faster until smooth. Set aside.
3. To make the Sofrito, place a large sauté pan over medium heat and sweat the shallots in olive oil, then add the red and yellow bell peppers and celery.
4. Cook for 3 to 4 minutes, then deglaze with white wine.
5. Add the white beans, lemon juice, and chicken broth to the pan. Stir, cooking for 1 to 2 minutes. Season with salt and pepper.
6. To make the scallops, place a large sauté pan over medium-high heat and add the olive oil (substitute grapeseed oil if desired).
7. Season the scallops with salt and pepper.
8. Once oil is hot in the pan, add scallops and cook for 2 to 3 minutes on each side until golden brown.
9. Plating: Place 1/2 cup of pea puree on a plate, then add 1 cup sofrito in the center of pea puree. Top sofrito with 4 ounces scallops.
Share a photo of your plate by tagging and following @OPTAVIA on Instagram.
*Wilding JPH, Batterham RL, Calanna S, Davies M, Van Gaal LF, Lingvay I, McGowan BM, Rosenstock J, Tran MTD, Wadden TA, Wharton S, Yokote K, Zeuthen N, Kushner RF; STEP 1 Study Group. Once-Weekly Semaglutide in Adults with Overweight or Obesity. N Engl J Med. 2021 Mar 18;384(11):989-1002. doi: 10.1056/NEJMoa2032183.
**Grosicki GJ, Dhurandhar NV, Unick JL, Arent SM, Thomas JG, Lofton H, Shepherd MC, Kiel J, Coleman C, Jonnalagadda SS. Sculpting Success: The Importance of Diet and Physical Activity to Support Skeletal Muscle Health during Weight Loss with New Generation Anti-Obesity Medications. Curr Dev Nutr. 2024 Oct 18;8(11):104486. doi: 10.1016/j.cdnut.2024.104486.
