I get asked all the time how to get enough protein and what enough protein looks like. We need about 30-40% of our daily calories from protein. And, ladies, as we mature we need even more.
A good rule of thumb is to have protein with every meal (minimum 3 meals). Think about 1/3 of your plate being a protein.
And remember, protein doesn't just mean meat. Please get to know the healthy and real food protein sources to add to your diet daily.
30 grams of protein:
1 1/2 cups Greek yogurt
1 cup Tempeh
5 oz Shrimp
1 cup Cottage Cheese
4 oz Chicken
5 oz grass fed steak
1 1/2 cups Tofu
2 cups black beans
5 oz Salmon
5 eggs
More sources of protein:
Bulgur wheat
Kefir
Nut butters
Canned tuna
Almond milk
Flax seeds
Chia seeds
Pumpkin seeds
Edamame
Almonds
Pistachios
Lentils
Quinoa
Chickpeas
Spinach
Guava
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