Protein gets a lot of hype within the nutrition community, and for good reason! It’s not just for building muscles, but also for keeping your skin, hair, and organs in top shape. Plus, it helps your immune system stay strong and keeps you feeling full and satisfied after meals. So, whether you’re hitting the gym or just going about your day, protein plays a crucial role in keeping you healthy and happy!
It’s common for many people to think they’re not getting enough protein daily, but you might be surprised that it’s easier to meet your needs than you think! You’ve probably seen the “bro-science” or “clickbait” articles online telling you that you need hundreds of grams of protein per day to be healthy and build muscle. That may be true if you are a 6’5” competitive athlete, but for the average human, you can meet your needs through the tips below. No need to calculate your macros or get out your food scales!
Tips for meeting your daily protein needs:
- Include a source of animal or plant-based protein at each meal & one (or more) of your snacks every day!
- Have a snack or meal with protein & carbohydrates within 30-90 minutes of your workout if you exercised that day (this is the optimal formula for muscle recovery💪)
- Add cow’s milk or soy milk to your smoothies, coffee, and tea lattes. Milk is an awesome, easy source of protein!
Here are some food sources of protein that you can use to brainstorm different meal & snack ideas!
Plant-Based Protein Sources:
- Legumes: Lentils, chickpeas, black beans, and edamame
- Tofu and Tempeh: These soy-based products offer a versatile protein option
- Quinoa: As a complete protein source, quinoa contains all nine essential amino acids
- Nuts and Seeds: Almonds, peanuts, chia seeds, and hemp seeds provide protein along with healthy fats and fiber
- Plant-based protein powder
- Nut Butters: peanut, almond, cashew
- Multigrain bread
Animal-Based Protein Sources:
- Meat: Chicken/ Beef/ Turkey
- Fish: Salmon, Tuna etc.
- Eggs
- Dairy: Greek yogurt, milk, cheese
- Whey or casein-based protein powder
Putting it all together
To round this all out, here is an example day for having a source of protein at each meal! We’ve highlighted the main source for each meal, but often most meals have multiple sources of protein.
Breakfast: Eggs + Toast
- 2 large eggs
- Toast + avocado
Lunch: Chicken Salad Bowl
- Grilled chicken breast
- 1 cup cooked quinoa
- Mixed greens, plus other toppings & dressing of choice!
Snack:
- Vanilla Greek yogurt
- Muffin + fruit
Dinner: Salmon Dish
- Baked salmon
- Roasted potatoes
- Asparagus
Total Protein: a sufficient amount!
The above list is non-exhaustive, there are plenty of other food items that will also contribute to your daily needs!
If you need further guidance or would like more specific personalized information about your protein needs, book with one of our registered dietitians.
