Are You Getting Enough Protein in Your Diet?

Updated: Apr 26, 2019


Protein does a body GOOD!

Did you know that eating protein-rich foods has numerous health benefits and can help you lose weight (especially that stubborn belly fat!), increase muscle mass and give you strength? Plus, it supports the health of certain organs like your thyroid, so it's very important to get enough protein in your diet! But how much protein? Well the amount of protein that we should eat really depends on what our health goals are. Here is a helpful guideline when trying to figure out how many grams of protein you should consume every day...

  • If you want general health and longevity, it's recommended that you eat about 50% of your body weight in grams of protein per day (i.e. - if you weigh 160 pounds, you'll want to eat around 80 grams of protein per day in your diet)

  • If your goal is to burn body fat quickly, it's recommended that you eat approximately 0.7 grams to 0.75 grams of protein a day (i.e. - if you weigh 160 pounds, then multiply that figure by 0.75)

  • If your goal is to build muscle quickly, you'll want to eat the same amount of protein in grams as your weight (i.e. - if you weigh 160 pounds and want to really bulk up, then you should be trying to eat 160 grams of protein a day)


What foods are good to eat? Here are 20 protein-rich foods:

  • Eggs - 6g of protein in one large egg

  • Almonds - 6g of protein per one ounce

  • Chicken breast - 53g of protein in one roasted chicken breast without skin

  • Raw Oats - 13g of protein in 1/2 cup

  • Cottage Cheese - 27g of protein in one cup

  • Greek Yogurt - 17g of protein in a 6oz container

  • Milk - 8g of protein in one cup

  • Lean Beef - 22g of protein in 3oz of cooked beef

  • Steak - 23g of protein in 3oz serving

  • Pork Chops - 26g of protein in 3oz serving

  • Tuna - 39g of protein in one cup

  • Quinoa - 8g of protein in one cup

  • Whey or Casein Protein Powder - 24g of protein per scoop

  • Lentils - 18g of protein in one cup boiled

  • Turkey Breast - 24g of protein in 3oz serving

  • Shrimp - 18g of protein in 3oz serving

  • Sockeye Salmon - 23g of protein in 3oz serving

  • Peanuts - 7g of protein in 1oz

  • Swiss cheese - 8g in 1oz

  • Beef Jerky - 13g of protein in 1oz

As always, when choosing foods to eat, ones that are fresh all-natural and minimally processed are always best for you! Go fresh!


#proteinfoods #healthyfoods

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