Keep in mind, of course, that positive long-term health outcomes are more closely linked to a altogether a balanced, nutrient-rich and delicious diet. But when we focus specifically on protein, how much of the reg should we consume? Ample evidence points to 30 grams per meal, per meal.
And while that number is just a point of reference (because your protein needs are highly personalized), we get that the protein packing in the vast majority of your meals and snacks can be a little confusing. Here to offer a helping hand is a super simple protein cheat sheet that will net you an easy A+ for incorporating extra nutritious sources of protein into your diet. More on why consuming 30 grams of protein per meal is important and simple ways to make sure you’re sticking to your daily quotas.
How could a serving of 30 grams of protein be
A helpful cheat sheet is all we need to pass the examination of how much protein to eat. Thankfully, in a recent Instagram post by @lainiecooks_, Lainie Kates offers much-needed guidance that she shares several options for exactly what 30 grams of protein looks like. On the list are 10 different ways to satisfy your protein intake, from one cup of tempeh to two cups of black beans.
The best part? In the mix, there are vegan, vegetarian, and animal-based protein options to choose from that are suitable to incorporate into breakfast, lunch, and dinner. Look down.
30 grams of protein leaflets:
- 1 1/2 cups of Greek yogurt
- 1 cup of tempe
- 5 ounces shrimp (about 10 large shrimp)
- 1 cup cottage cheese
- 4 ounces chicken (about half a chicken breast)
- 5 ounces grass-fed steak (slightly larger than a deck of cards)
- 1 1/2 cups of tofu
- 2 cups of black beans
- 5 ounces wild salmon (about one fillet)
- 5 eggs
So why is it so important to eat enough protein every day?
In the same post, Kates offers a few key reasons why adequate protein consumption is important in the first place:
- Adequate protein intake plays an important role in maintaining muscle mass, especially as we age.
- Protein helps stabilize blood sugar levels. (Protein takes longer to digest than sugar, slowing the absorption of glucose into the bloodstream.)
- Protein helps boost your energy, mood, and brain functioning throughout the day.
Can you consume too much protein?
He’s really consuming excessive protein That necessary? In short, no emphasis on excess.
Any excess protein that is over consumed [what your body needs] they will be passed out through urine and essentially go to waste, Stefani Sassos, MS, RDN, CDN, NASM-CPT, deputy director of nutrition for the Good Housekeeping Institute, previously shared with Well + Good. Eating too much protein can put a strain on your kidneys and cause damage over time. It can also lead to an increase in urinary calcium, which can contribute to bone loss and the development of osteoporosis and osteopenia over time, says Sassos.
Remember that 30 grams of protein is simply a benchmark. Body composition, age, gender, level of physical activity, underlying conditions, and a host of other factors play a role in how much protein you should be consuming on a regular basis.
Of course, other factors should be taken into consideration to determine the best course of action for each individual. Remember that 30 grams of protein is simply a benchmark. Body composition, age, gender, level of physical activity, underlying conditions, and a host of other factors play a role in how much protein you should be consuming on a regular basis. However, in general, for a better understanding of how much protein you need, Sassos recommends multiplying your weight in kilograms by 0.8 to determine your protein intake. (For example, a 165-pound individual would consume 60 grams of protein per day.)
If you are unsure of the adequate amount of protein to consume, you should consult a registered dietitian to determine what is best for you.
A registered dietitian shares the best vegan and vegetarian sources of protein:
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