By Anahad O’Connor
The Washington Post
How many grams of protein have you eaten today?
If you’re like most people, you probably have no idea — and that can be a problem. Protein is an essential nutrient. Your body uses it to build and maintain muscle, recover from injuries, produce hormones and fight off infections. Eating protein promotes satiety and helps balance your blood sugar levels.
Health authorities say that the amount of protein the average adult needs on a daily basis is 0.36 grams per pound of body weight. That’s 54 grams of protein daily for a sedentary adult who weighs 150 pounds, or about the equivalent of eating 4 ounces of grilled salmon, 3 ounces of grilled chicken breast and one hard-boiled egg.
But that’s the bare minimum. You might need more — perhaps much more — depending on your age, activity levels, overall health and other factors.
Registered dietitians told us that most adults should aim to eat between 25 and 30 grams of protein at every meal. Keep in mind that appetites and nutritional needs vary, so think of this as a general goal.
“For most people this a pretty good range,” said Jason Ewoldt, a registered dietitian nutritionist at the Mayo Clinic in Rochester, Minn. “Now obviously if you’re an athlete or someone who’s recovering from surgery, then we’re going to want to increase that amount. But for the average person, 25 to 30 grams of protein at every meal is a good place to live.”
Ewoldt and other dietitians emphasized that protein shouldn’t be your only focus. You should prioritize meals that also provide plenty of fiber, healthy fats, vitamins and other important nutrients that can protect your overall health.
That takes some strategizing, but it’s not as difficult as it might sound. To help you, we asked the dietitians to give us a sample meal plan. Here’s what they told us.
BREAKFAST
This tends to be the meal where people eat the least amount of protein — if they eat breakfast at all, said Katie Dodd, a registered dietitian nutritionist who runs a nutrition blog called the Geriatric Dietitian.
Many popular breakfast foods, such as cereals, bagels, snack bars and pastries, contain very little protein. They also tend to be low in fiber and high in sugar and refined carbohydrates. Getting enough protein at breakfast is crucial because it promotes satiety and balances your blood sugar levels — preventing you from experiencing hunger and cravings throughout the day.
1. Greek yogurt with strawberries and almonds
27.5 grams of protein
3/4 cup plain Greek yogurt
1 tablespoon chia seeds
1/2 cup chopped strawberries
1/4 cup sliced almonds
Every dietitian we interviewed recommended plain Greek yogurt. It’s high in protein and loaded with probiotics — special bacteria that are good for your gut microbiome and metabolic health. Mix in some chia seeds, berries and sliced almonds to add fiber, vitamins, healthy fats and plant protein. If you’re vegan, use a plain, plant-based Greek yogurt as your base.
2. Cottage cheese with blueberries and walnuts
29.5 grams of protein
1 cup cottage cheese
1/4 cup walnuts
1/2 cup blueberries
1/2 teaspoon cinnamon
A single cup of cottage cheese has a whopping 25 grams of protein. “That’s an amazing bang for your buck when it comes to protein,” said Anne Kozil, a registered dietitian nutritionist in the food science and human nutrition department at Colorado State University. “It’s an easy slam dunk.” Top it with nuts, berries and cinnamon for extra vitamins, fiber and phytonutrients.
3. Breakfast burrito
25 grams of protein
2 scrambled eggs
1/3 cup cooked black beans
1/4 cup diced cooked sweet potato
1/2 Hass avocado, peeled and sliced
1 whole-wheat tortilla
Having a breakfast burrito is an easy way to start your day with a healthy dose of protein. For added convenience, make a batch and stash the burritos in the freezer for a quick, on-the-go breakfast that can be warmed up in a microwave. Add black beans, sweet potatoes and half an avocado for a big boost of fiber, vitamins and minerals. If you’re vegan, swap out the scrambled eggs for sauteed tofu.
LUNCH
Most people eat slightly more protein at lunch than at breakfast, but they still fall short of what they need, Kozil said.
1. Chicken and lentil salad
37 to 40 grams of protein
1/2 cup cooked lentils
3 ounces grilled chicken
1 cup mixed lettuce or baby spinach
3/4 cup chopped vegetables, such as cucumber, carrots, peppers, or tomatoes
Dress with olive oil and apple cider vinegar, or your favorite dressing
Salads don’t have to be boring. They’re a great way to get in high-quality protein along with fiber and nutrient-rich vegetables, beans and lentils.
2. Roast turkey and hummus wrap
About 25 grams of protein
1 whole-wheat tortilla
1-2 tablespoons hummus
1 slice cheddar or mozzarella cheese
2 slices oven-roasted turkey breast
Chopped lettuce and sliced tomatoes and onion
For a quick and portable lunch, combine your favorite protein and veggies in a whole-wheat wrap. If you like cold cuts, choose sliced turkey, chicken or roast beef. These tend to be less processed and have fewer additives than mixed meats such as ham, salami and bologna. For a vegetarian option, try substituting the cold cuts with crispy roasted tofu.
3. Brown rice bowl
28 to 39 grams of protein
1/2 cup cooked brown rice
3 ounces grilled chicken, tofu or tempeh
1/4 cup cooked beans such as black or pinto
1/4 cup cooked lentils
1/2 cup sauteed peppers, onions and spinach
This is an easy go-to meal for a healthy dose of protein, Dodd said. Combine brown rice, chicken (or tofu or tempeh) and vegetables in a bowl. Then add beans, lentils and your favorite spices.
DINNER
For most people, dinner tends to be the highest-protein meal of the day. But many people get a lot of their protein from processed meats such as hot dogs, sausages and fried chicken. These foods tend to be high in sodium, saturated fat and preservatives. Consider using dinner as an opportunity to eat healthier protein-rich foods that are often overlooked, such as seafood, beans, peas and lentils.
1. Grilled salmon with veggies and quinoa
About 36 grams of protein
4 ounces grilled salmon (or rainbow trout)
1 cup cooked quinoa
1 cup broccoli and cauliflower in medium-sized florets sautéed with garlic and olive oil
Seafood is one of the most nutritious high-protein foods you can eat because it’s brimming with omega-3 fatty acids, an essential nutrient that our bodies need but can’t produce. Health authorities recommend eating at least two servings of seafood weekly. But 90 percent of adults in the United States fall short of that goal. Experts recommend eating salmon, rainbow trout, and small fish such as anchovies or sardines at least two nights a week.
2. Beef and lentil cheeseburgers
About 30 grams of protein
1 burger patty made with a 2-to-1 ratio of ground beef to cooked lentils
1 whole-wheat bun
1 slice of cheddar cheese
Chopped lettuce and sliced tomatoes
Anytime you’re making a recipe with ground beef, it’s a good idea to replace some of the beef with cooked brown lentils to add fiber and extra nutrients. Brown lentils are high in protein, have a mild flavor, and resemble the appearance and texture of cooked ground beef.
To make these burgers, add 1 pound of ground beef and 2 cups of cooked lentils to a food processor. Sprinkle in garlic powder, onion powder and any other seasoning you like. Pulse a few times, being careful not to puree the mixture. Then cook the burgers in a skillet until they reach the desired level of doneness. (For medium, the internal temperature of the meat should range between 140 and 145 degrees on an instant-read thermometer when inserted in the center of the patty.) This recipe should yield about eight burgers.
3. Chicken fajitas
About 30 grams of protein
4 ounces chicken tenders
Fajita or taco seasoning
1/2 large bell pepper, seeded and sliced
1/4 large red onion, sliced
Flour or corn tortillas
Chicken is one of the richest sources of protein you can eat, Dodd said. “It’s a great source of lean protein,” she added. “That’s why so many bodybuilders eat chicken.” Consider trying this quick and easy recipe for chicken tender fajitas with onions and peppers, which involves sauteing chicken tenders with taco or fajita seasoning, then mixing in bell peppers and onions. To make it vegan, swap in tofu, tempeh, black beans or a plant-based meat substitute in place of chicken. Or if you’re not a fan of chicken, try thinly sliced steak or a serving of shrimp or fish.