When it comes to hitting your daily protein goals, variety helps keep it interesting…and sustainable! Incorporating a mix of high quality protein sources throughout the day can help you meet your needs more efficiently and support everything from muscle maintenance to metabolic health.
Protein cheat sheet:
- Chicken Breast- 100g- 31g protein
- Steak- 100g- 25g Protein
- Salmon- 100g- 20g protein
- Turkey – 100g- 29g protein
- Eggs: 1 large: 6g protein
- Lentils- 1 cup- 17.9g protein
- Pinto beans- 1 cup- 15.4g protein
- chickpeas- 100g- 21.3g protein
- Almonds- 28g protein
- Spirulina- 1 tbsp- 4g protein
- Chia seeds- 4g protein
- Raw dairy- 1 cup- 8g protein
- Cheddar cheese- 1 cup- 28g protein
- Hemp seeds: 28g- 10g protein
- Greek yoghurt: 1 cup- 20 g protein
- Cottage cheese- 1/2 cup- 13g protein
Aim for a combination of plant and animal-based proteins to get a broad spectrum of amino acids. Pairing sources like eggs, dairy, beef, nuts, seeds and spirulina ensures you’re not only meeting your protein needs but also getting an array of other nutrients vital for optimal health.
Daily protein intake guidelines:
- Sedentary adult under 50- 0.8g of protein per kg of body weight
- Active adult under 50- 1.2-1.5g of protein per kg of body weight
- Sedentary adult over 50- 1.1-1.5g of protein per kg of body weight
- Active adult over 50- 1.2-2g protein per kg of body weight
Source: “Nativepath”- Instagram