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are you getting enough protein in your diet?

Protein seems to be the most popular macronutrient right now. But how much do you actually need? Protein is an essential macronutrient that helps build and repair muscle, supports recovery, and fuels performance. If you lead an active lifestyle, ensuring adequate protein intake is crucial for maintaining energy levels and promoting muscle growth.

Two factors effect how much protein you need, your activity level and your weight. The recommended protein intake for active individuals varies based on the type and intensity of exercise:

  • Moderate activity (light strength training or cardio 3-4 times per week): 1.2–1.6 grams per kilogram of body weight

  • High-intensity training (heavy lifting, endurance sports, intense workouts 5+ times per week): 1.6–2.2 grams per kilogram

Protein Requirements by Weight for Active Individuals

Here are approximate daily protein needs based on body weight:

  • 150 lbs (68 kg): 82g to 150g

  • 175 lbs (79 kg): 95g to 175g

  • 200 lbs (91 kg): 110g to 200g

To meet your protein needs, incorporate a variety of high-protein foods into your diet. Here are some options with their protein content per serving:

  • Chicken breast (100g / 3.5 oz): 31g protein

  • Salmon (100g / 3.5 oz): 25g protein

  • Eggs (1 large): 6g protein

  • Greek yogurt (1 cup, plain): 20g protein

  • Tofu (100g / 3.5 oz): 8g protein

  • Lentils (1 cup, cooked): 18g protein

  • Quinoa (1 cup, cooked): 8g protein

  • Almonds (1 oz / 28g): 6g protein

  • Cottage cheese (1/2 cup): 14g protein

Example Meal Plan for 150g Protein Per Day

Breakfast:

  • 4 scrambled eggs (24g)

  • 1 slice whole wheat toast

  • 1/2 avocado

  • 1 cup Greek yogurt with honey and nuts (22g)

Lunch:

  • Grilled chicken breast (30g)

  • 1 cup quinoa (8g)

  • Roasted vegetables

  • Side of hummus

Snack:

  • Protein shake (25g)

  • Handful of almonds (6g)

Dinner:

  • Baked salmon (25g)

  • Sweet potato

  • Side salad with olive oil dressing

By incorporating a mix of animal and plant-based protein sources, you can easily meet your daily protein requirements while maintaining a balanced and nutritious diet.

 



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