Here’s a Cheat Sheet to Protein

I feel like I’ve been on a protein rant lately and everything has revolved around it, but it’s only because I’m personally realizing more and more how crucial protein really is.

We often just think about protein for building muscle mass, but it’s also SO crucial for organ and cell function as well as supporting your immune system.

Oftentime the first question. I get asked about protein is how much to consume. The ideal amount of protein to consume per meal 30 (!) grams, which is a lot more than many of us eat. Of course this isn’t an exact number for everyone, as age, weight, activity level, body composition and more factors can all influence your protein need, and your protein intake can also be incorporated into snacks.

If you hear 30 grams and you’re like, “OK, so what does that actually look like in food?”, then I’ve got you covered.

Numbers only show so much, and I personally need a good visual to really grasp it, so here are a few examples of what 30 grams of protein actually looks like:

• 1.5 cups greek yogurt

• 1 cup tempeh

• 1 cup cottage cheese

• 4 oz chicken

• 5 oz grass-fed beef

• 1.5 cups tofu

• 2 cups black beans

• 5 oz salmon

• 5 eggs

Of course you can mix and match your protein and do a combo like eggs with cottage cheese or black beans and tempeh. You can also always top your meal or snack with nuts or seeds like sliced almonds and pumpkin seeds, which supply an extra boost of protein.

And an important tip to note when eating plant based protein is to pair it with some form of vitamin C, like a squeeze of lemon or some cooked peppers. The vitamin C helps your body better absorb the iron, which is an important nutrient that we get from protein.

If you’re hungry for some simple recipes that focus on protein, you can check out 4 Simple, High Protein Breakfast Ideas, Quick and Healthy Meal Ideas, or A Healthy Take on Cashew Chicken!