The Essential Guide to Protein Intake

The Essential Guide to Protein Intake

Understanding how and what to eat to support your body and promote optimal health can be confusing. One key component to focus on is protein consumption, one of the three macronutrients your body needs to function properly, along with carbohydrates and fats.

The Importance of Protein

Protein is the building block for all cells in the body. It is crucial for:

  • Energy production
  • Hormone balance
  • Building lean muscle mass
  • Neurotransmitter synthesis
  • Blood sugar balance
  • Reduces food cravings by keeping you fuller for longer

Recommended Protein Intake

For most individuals, a daily protein intake of at least 80 grams is recommended. Research suggests that 1.3g/kg of protein is ideal. This translates to 20-30 grams per meal, with 1-2 snacks providing around 10 grams each. Prioritizing whole foods and planning ahead ensures you always have protein-rich foods available.

Tips for Increasing Protein Intake


  • Smoothies with protein powder or collagen
  • Oatmeal with nut butter, protein powder, or collagen
  • Cottage cheese
  • Greek yogurt
  • Eggs (1 egg has 6 grams of protein, so 3-4 eggs are needed to get around 20 grams of protein)

Tip: Adding a scoop of collagen powder to your morning beverage can provide about 10 grams of protein. Additionally, incorporating chia seeds, flax seeds, and hemp seeds can boost protein content and add healthy fats.

Lunch & Dinner:

  • Animal proteins: Fish, chicken, turkey, lamb, or beef
  • Vegetarian proteins: Tofu, tempeh, and high-protein grains and legumes like quinoa and black beans

Tip: Build your meal around the protein source, then add a source of healthy fat and a complex carbohydrate. For example, roasted chicken with kale and sweet potato.


  • Meat sticks (Recommended brands: Chomps, Epic)
  • Protein bars (Recommended brands: Orgain, Zing, Aloha)
  • Protein shakes
  • Nuts or nut butter with fruit
  • Hummus with veggies
  • Cheese

By incorporating these protein-rich foods into your diet, you can meet your daily protein needs and support overall health and well-being.

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