Expert advice for a healthier life.
How much protein, on average, do you think you eat in a day? Do you think you’re meeting your daily protein needs? It’s no secret that our body requires protein to function properly, but many of us don’t realize that to be truly healthy adults, we need a lot more protein than we may think. Below we’ll cover everything you need to know about protein and how to eat enough of it in a day. We’ll go over all the key protein-rich foods and even share some of our favorite high-protein meals and snacks. Whether you need vegan and vegetarian options or are a true carnivore, we’ve got you covered.
Why Your Daily Protein Intake Matters
Protein is an essential macronutrient, meaning our body needs large amounts of it to function properly. It is made up of different amino acids, which are the building blocks for our muscles, bones, skin, and other tissues. With adequate protein content in our diet, our body can:
- Repair and maintain cells, tissues, and organs
- Build, strengthen, and maintain muscle mass
- Regulate hormones and enzymes
- Boost its immune system and fight off infections
- Provide energy in the absence of carbs and fats
- Stay full and satisfied after meals
For older adults, it’s especially important to have plenty of protein in their diets. According to the National Institutes of Health, after the age of 30, you typically begin to lose muscle mass at a rate of around 3-5% per decade. This can lead to a slower metabolism, weaker bones, and an increased risk of falls and fractures. An increased protein intake can help slow down this muscle loss, giving your body the essential nutrients it needs to stay strong and healthy.
How Much Protein Do I Need to Eat Per Day?
As advised by nutritionist Karen Kennedy, the recommended daily protein intake is 0.5g per pound of body weight. So, for example, if you weigh 150 pounds, you should aim to consume around 75 grams of protein per day. However, this number may vary depending on your age, gender, and activity level.
At a minimum, the average adult should eat at least 20 to 30 grams of protein per meal to meet their daily requirements. But if you’re interested in muscle maintenance or muscle growth, we recommend spreading your protein intake evenly throughout the day, aiming for 30 to 40 grams per meal.
Medical Disclaimer: We aren’t licensed medical professionals, and dietary needs can vary from person to person. It’s always best to consult with a doctor or registered dietitian if you have any concerns or specific health conditions that may require adjustments to your protein intake.
How to Eat Your Share of Protein in a Day
There are plenty of protein sources found in all kinds of different foods, including those suited for a plant-based diet. Here are some high-protein foods to consider incorporating into your daily meals:
1. Animal Proteins
The great thing about animal protein is that it is a complete protein, meaning it contains all nine essential amino acids that our bodies need. Some animal protein options include:
Meat
- Chicken breast (24g per 3 oz serving): This Healthy Spinach Stuffed Chicken Breast Recipe is a delicious way to eat your protein.
- Lean beef (23g per 3 oz serving): Try our Slow Cooker Chunky Beef and Potato Stew!
- Pork chops (26g per 3 oz serving): These Oven Baked Apple Pork Chops will do the trick!
Seafood
- Tuna (20g per 3 oz serving): This Avocado Tuna Salad is what dreams are made of.
- Salmon (19g per 3 oz serving): Try our Blackened Sockeye Salmon for an extra kick of flavor!
- Shrimp (21g per 3 oz serving): These Grilled Shrimp Skewers with Garlic Lime Shrimp Marinade will be the star of your next BBQ!
Dairy
- Greek yogurt (17g per 6 oz serving): This Greek Yogurt Chicken Salad with Toasted Pecans and Apples is packed with protein!
- Cottage cheese (12g per 4 oz serving): These Skinny Cottage Cheese Pancakes will make your morning!
- Milk (8g per 1 cup serving): Try our Coconut Milk Smoothie or Chocolate Pudding!
2. Plant-Based Proteins
Plant-based protein is an often overlooked, high-quality protein source. It’s especially important to eat plant-based protein if you’re avoiding animal products or have dietary restrictions. Luckily, there are a lot of options! Here are a few you should focus on:
Legumes
- Black beans (15g per 1 cup serving): Our Southwestern Black Bean Casserole is simply delicious!
- Lentils (18g per 1 cup serving): This Protein Packed Black Bean and Lentil Soup is perfect for a cozy night in.
- Chickpeas (14.5g per 1/2 cup serving): We are obsessed with this Chickpea Stuffed Acorn Squash!
Nuts and Seeds
- Almonds (6g per 1 oz serving): Snack on these No-Bake Almond Joy Cookies for a boost of protein and healthy fats.
- Peanuts (7g per 1 oz serving): These Peanut Butter Banana Cups are so yummy!
- Chia seeds (4g per 2 tbsp serving): Spread this Mixed Berry Chia Seed Jam on your morning toast for a protein-packed breakfast.
- Pumpkin seeds (9g per 1/4 cup serving): Try our Cranberry Pumpkin Seed Granola!
- Hemp hearts (10g per 3 tbsp serving): Add these to our Superfood Chia Energy Bites for a protein-rich snack.
Whole Grains
- Quinoa (8g per 1 cup serving): Make a big batch of our Quinoa Protein Bars for a quick and easy breakfast or snack.
- Brown rice (5g per 1 cup serving): This Cajun Shrimp with Herbed Brown Rice is packed with protein and flavor.
- Whole wheat pasta (8g per 2 oz serving): Our One-Pot Chicken Artichoke Penne makes healthy eating easy!
Soy Products
- Soy milk (8g per 1 cup serving): Try our refreshing and delicious Blueberry Banana Smoothie!
- Tofu (20g per 1 cup serving): Craving Asian? This Sheet-Pan Teriyaki Tofu Stir-Fry is a must-try.
- Tempeh (31g per 4 oz serving): This Maple Glazed Tempeh with Quinoa and Kale is a hearty and protein-packed dish.
3. Protein Supplements
Protein supplements are a quick and convenient way to add extra protein to your diet. They are great mixed into a protein shake, added to oatmeal or yogurt, or even used in baking recipes. Here are some popular protein supplements:
- Whey protein powder (24g per 1 scoop serving): The most common type of protein supplement derived from milk. It’s a complete protein source, meaning it contains all 9 essential amino acids. Our PB and J Protein Shake is seriously addictive!
- Plant-Based Protein Powder (usually around 15-20g per serving): Great for those who are lactose intolerant or follow a vegan/vegetarian diet. Look for options made from pea, brown rice, hemp, or soy protein. Satisfy your sweet tooth with our No-Bake Oatmeal Raisin Energy Bites!
More Tips for Sneaking Extra Protein Into Your Meals
Could your meal use a protein boost? All it takes is a simple garnish or sneaking in an extra ingredient to up the protein content of your meal.
Here are some easy ways to sneak extra protein into your meals:
- Add nuts to salads, stir-fries, or even crumbled as a breading
- Use Greek yogurt instead of sour cream in recipes
- Mix cottage cheese into scrambled eggs, dessert batters, or sauces
- Top your oatmeal or toast with nut butter
- Add chickpeas or black beans to soups, stews, and chili
- Sprinkle chia seeds over your smoothie bowl, yogurt, or oatmeal
- Add cheese to your sandwich or wrap
- Replace regular pasta with protein-packed lentil or chickpea pasta
Try a High-Protein Meal Plan, Too!
With these simple tips, you can easily increase your protein intake without even realizing it. I like to stock up on these ingredients and keep them as staples in my kitchen, so I always have options for adding extra protein to my meals.
This is your invitation to think outside of the box and get creative! Not only do these foods give your body the necessary protein it needs, but they add more flavor and texture to your dishes, elevating them to the next level. It really is a win-win!
Interested in a high-protein meal plan? We’ve got the motherload! Here are a few of our favorites:
- 10-Day Complete High-Protein Low-Carb Meal Plan
- 5-Day High-Protein Vegetarian Meal Plan
- 7-Day High-Protein Vegan Meal Plan
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