How to hit your protein goals

Protein is all the rage these days—but for good reason. Whether you’re on a mission to balance your hormones, build lean muscle, or prepare your body for conception, one nutrient stands tall in your corner: protein. Dubbed the building block of life, protein fuels everything from muscle repair to hormone production. It even supports restful sleep! We’re diving into why protein is non-negotiable for your health and easy, delicious ways to weave protein-packed foods into every meal.

Why is protein important?

Protein fuels your body’s strength and vitality. It drives muscle growth, repairs tissues, and keeps your metabolism humming. But it’s not just about building strength—protein helps balance hormones and boosts immunity. It’s also key for staying full and energized. 

1. Muscle building and maintenance: Protein is the primary component of muscle tissue. If you’re looking to build lean muscle mass or maintain muscle while losing fat, adequate protein intake is essential.
2. Weight management: Did you know that protein is the most satiating macronutrient? Meaning it helps keep us feel full and satisfied. This can lead to reduced overall calorie intake and better weight management.
3. Hormone health: Consuming enough protein ensures your body has the raw materials needed to make hormones. In our fertile years, it plays a vital role in egg and sperm health, as well as the development of a healthy uterine lining. 
4. Blood sugar stability: Protein slows down the absorption of carbs, leading to more stable blood sugar levels. This is particularly beneficial for a slew of reasons, including sustained energy throughout the day.
5. Immune function: Many components of our immune system are made from proteins. Getting enough of it gives your body the power to fend off infections
6. Skin, hair, and nail health: Proteins—particularly collagen and keratin—are essential for maintaining healthy skin, hair, and nails.

How much protein do you need?

This is akin to asking how much water should you drink every day? The answer is nuanced. Ultimately, it’s best to take a bio-individual approach. You want to consider your activity level, age, menstrual cycle, and more. 

While the DRI (Dietary Reference Intake) is 0.36 grams of protein per pound—which amounts to 54 grams per day for an 150 pound person—most experts will tell you that’s far too low. Rather, a good rule of thumb is roughly 25-40 grams of protein per meal. Again, this will vary across the board.

• For average adults: Aim for 0.8 grams of protein per kilogram of body weight.
• For those looking to build muscle: Increase your intake to around 1.2 to 2.0 grams per kilogram of body weight.

How can you calculate your daily protein needs?

Find your weight in kilograms (weight in pounds ÷ 2.2). Multiply by your protein factor (0.8 grams for general health, 1.2-2.0 grams for muscle building, etc.). 

• Example: If you weigh 68 kg (150 lbs) and you’re moderately active, multiply 68 by 1.5. Your daily protein target would be around 102 grams.

Vegetarian vs. non-vegetarian protein sources

Whether you’re vegetarian, vegan, or an omnivore, there are plenty of protein-packed options to fit your lifestyle.

VEGAN PROTEIN SOURCES

• Tree nuts (almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, walnuts, etc.): 1/4 cup or 2 tablespoons of nut butter (8-10 grams protein)
• Seeds (i.e. pumpkin seeds, sunflower seeds, etc.): 3 tablespoons (8-10 grams protein)
• Hemp seeds: 2 tablespoons (11 grams protein)
• Tofu: 1/2 cup (10-12 grams protein)
• Tempeh: 1/3 cup (15 grams protein)
• Lentils: 1/2 cup, cooked (12 grams protein)
• Beans (black, pinto, etc.): 1/2 cup, cooked (8 grams protein)
• Chickpeas: 3/4 cup, cooked (8 grams protein)
• Nutritional yeast: 3 tablespoons (9 grams protein)
• Spirulina: 2 tablespoons (8 grams protein)
• Amaranth: 1 cup, cooked (9 grams protein)
• Quinoa: 1 cup, cooked (8 grams protein)

ANIMAL PROTEIN SOURCES

Poultry

• Chicken breast: one 4-oz skinless chicken breast (30-35 grams protein)
• Chicken thigh: one 4-oz skinless chicken thigh (27 grams protein)
• Deli slices: 4-5-oz deli slices (16+ grams protein)
• Ground turkey / chicken: 4-oz ground turkey (30+ grams protein)
• Turkey burger patty: 1 burger (20-30 grams protein)
• Chicken sausage: 1 link (10+ grams protein)
• Egg: 2 medium eggs (12 grams protein)

Pork

• Pork tenderloin: 4-oz tenderloin (30+ grams protein)
• Deli slices (e.g. ham): 4-oz slices (16+ grams protein)
• Ham: 4-oz slices (24 grams protein)
• Uncured prosciutto or salami: 2-oz slices (12 grams protein)
• Uncured bacon: 3 slices (9-24 grams protein—more for turkey bacon)

Beef

• Ground beef: 3-oz (22 grams protein)
• Steak: 3-oz (22 grams protein)

Seafood

• Tuna: 1 regular-sized can or 1 packet (43 grams protein)
• Smoked salmon: 5-oz (25-30 grams protein)
• Salmon filet: one 5-oz filet (5-oz (25-30 grams protein)
• Shrimp: 30 small shrimp (25 grams protein)
• Lobster: 1 medium lobster (25 grams protein)
• Scallops: 6-oz (34 grams protein)
• Canned salmon: 4-oz (40 grams protein)

Dairy

• Greek yogurt: 3/4-1 cup (12-17 grams protein)
• Cottage cheese: 1/2 cup (14 grams protein)
• Cheese: 1 slice of cheese; 1 string cheese; 1/3 cup shredded cheese; 1/3 cup crumbled cheese (8-10 grams protein)
• Milk: 8 ounces (7 grams protein)

What is a complete protein?

Animal proteins contain all nine essential amino acids. These are known as complete proteins. Ultimately, the goal is to include as many complete proteins in your diet. These support overall health and muscle maintenance!

Fortunately, there are certain plant foods that contain all nine essential amino acids: soy products, quinoa, amaranth, Ezekiel bread, spirulina, nutritional yeast, hemp seeds, and chia seeds. Other plant proteins—like beans, lentils, and nuts—aren’t quite complete proteins (but are very close!).

Can you get all the protein you need on a vegan diet?

Yes! So long as you eat a wide variety of foods, you can absolutely get the protein you need. For example, a meal containing lentils, black beans, and hemp seeds provides all the essential amino acids found in a typical meat dish. If you eat a strict vegetarian or vegan diet, focus on diversifying your plant foods (aim for 30+ plants, every week). In turn, you’ll ensure an adequate mix of essential amino acids. When in doubt, work with a plant-forward healthcare provider to make sure you’re getting enough vitamins, minerals, and protein.

Creative ways to boost your protein intake

1. Start with breakfast: Incorporate protein-rich foods like Greek yogurt, cottage cheese, egg whites (they whisk beautifully into oatmeal), or a protein smoothie to kick-start your day. You can also add a scoop of unflavored collagen peptides into your favorite pancake recipe.
2. Snack smart: Choose snacks like nuts and edamame, deli turkey and a string cheese, jerky and a hard-boiled egg, protein-rich dips (with seedy crackers), or these brownie batter protein bombs.
3. Swap traditional pasta for high-protein noodles: For example, we love using Pastabilities or Carbe Diem in this elote pasta salad.
4. Layer your salads: Keep tinned fish (like salmon or sardines) on hand for a protein-forward salad. Sprinkling seeds or adding roasted chickpeas also boosts your salad’s protein count.
5. Whip up protein-rich sides: Swap out carb-heavy sides for protein-forward options like a quinoa and edamame salad, or a side of cottage cheese/Greek yogurt with dill and cucumber.
6. Revamp your desserts: We come bearing plenty of inspo (like these cinnabon roll-ups, this banana split, and these cookie dough ice cream sandwiches), but even mixing a scoop of unflavored collagen peptides (or protein powder of choice) into muffins or brownies will boost your protein intake.