How to maximize your protein intake (with recipes!)

Protein is having a bit of a moment right now in the nutrition world, and for good reason. It’s used to build bone and muscle and is required for many processes in your body. It can also help increase satiety, or how long you stay satisfied after you eat, more than carbohydrates or fat. So how much protein do you really need and how can you make sure you’re getting enough? Start here.

How much protein do I need?

Your protein needs vary based on how old you are, your sex, your height and weight, and how physically active you are. The recommendations for how much protein to eat also aren’t as clear cut as they are with other nutrients.

The general rule of thumb is that you should eat a minimum of 0.8 grams of protein for every kilogram of body weight. For someone who weighs 200 pounds, that’s at least 73 grams of protein a day. (For someone on a GLP-1 medication, the recommendation is 1 gram per kilogram of body weight.) The USDA, however, recommends you instead aim for 10% to 35% of your total calories to come from protein. For someone who eats 2,000 calories a day, that works out to between 50 and 175 grams of protein a day.

Protein-rich foods

No matter your exact protein goal, it’s important to prioritize foods high in protein throughout the day. Here are some especially good sources:

• Tuna or salmon: 18-20 grams in 3 oz
• Chicken breast or turkey breast: 25 grams in 3 oz
• Deli-sliced turkey breast: 16 grams in 3 oz
• Turkey jerky: 12 grams in 1 oz
• Nonfat plain Greek yogurt: 23 grams in 1 cup
• Nonfat plain cottage cheese: 12 grams in 1/2 cup
• Eggs: 13 grams in 2 large eggs
• Chickpeas or black beans: 6-7 grams in 1/2 cup
• Shelled edamame: 9 grams in 1/2 cup
• Powdered peanut butter: 7 grams in 2 tbsp powder
• Bone broth: 9 grams in 1 cup
  
  

3 ways to eat more protein

You don’t need to fill your plate with meat to eat more protein. Here are some easy tips to up your intake:

• Have protein with every snack. Dip your apple slices into peanut butter, add a hard-boiled egg alongside your granola bar, or stash some nuts in your bag.

• Top every salad with some protein. This doesn’t have to be labor-intensive. Grab a rotisserie chicken, canned salmon, or black beans to put on your normal mix of greens and veggies.

• Think of protein with your sides, too. While it often gets center stage on your plate, proteins like beans or lentils can make a great side to tacos or grilled meat.

Easy protein-loaded recipes

This content is for informational purposes only and does not constitute medical advice, diagnosis or treatment. It should not be regarded as a substitute for guidance from your healthcare provider.