Protein Guide

Protein

What is Protein?

Protein comes from many foods including meat, dairy, fish, eggs, legumes, nuts and seeds. The body uses protein to build and repair tissues, such as muscles, skin, and organs.

Getting enough protein can help your body to:

Maintain your muscle mass and strength

Build a healthy immune system and fight infections

Recover faster after getting sick

How Much Protein?

Everyone's protein needs are different. The amount of protein you need will depend on your health, activities, and body weight. Some health conditions can cause your body to need extra protein.

Tips To Get Enough Protein

Have protein foods every time you eat. Try including a source of protein at every meal and snack to help you meet your needs.

Try protein-rich drinks. Protein-rich drinks can make it easier to get enough protein. Try milk, greek yogurt smoothies, kefir, or protein shakes.

Add yogurt to: smoothies, granola, fruit, desserts.

Add beans or lentils to: soups, stews, sauces, salads, congee, nachos.

Add tofu to: soups, stir fries, smoothies, desserts.

Add seed and nut butters to: toast, muffins, smoothies, fruit, hot cereal.

Add eggs to: salads, wraps, stir fries, or eat them hard boiled as a snack.

How Much Protein Do I Need?

How Much Protein?

Your protein goal is grams of protein per day

1 Serving of Protein

1-3 oz cooked meat, fish, tofu

1-2 egg(s)

1/2 cup beans, lentils

1 cup milk or yogurt

About the size of your palm

of servings per meal: # of servings per day:

Food Sources of Protein

Plant-Based Sources

Animal-Based Sources

Food Sources of Protein

Try these foods with protein, listed from highest to lowest protein (per weight), so you can see which options pack the most protein in each bite.

20 g in 2.5 oz

Beef &

20 g in 2.5 oz

Cottage

Legume Pasta

13 g in 2 oz

Yogurt (0%)

6 g in 1/2 cup

g in 2.5 oz

Greek

12 g in 1/2 cup

8 g in 1/4 cup

Firm Tofu 10 g in 1/2 cup Beans

8 g in 1/2 cup

Pasta 7 g in 2 oz (dry)

8 g in 2 tbsp

6 g in 1/4 cup Hemp Hearts 9.5 g in 3 tbsp

g in 1/2 cup Edamame 9 g in 1/2 cup

g in 1 cup Cheese

g in 1 oz

9 g in 1/2 cup

8 g in 1 cup

Eggs

6 g in 1 large Lentils

Chicken & Turkey

Pumpkin Seeds

Peanuts

Peanut Butter

Pork

Yogurt

Soy Beverage

How to Add More Protein to Your Diet

Adding protein to meals and snacks can help you feel satisfied and meet your daily needs. Try these tips to add more protein to your meals and snacks.

Add Protein Foods To Meals & Snacks

Add beans or lentils to: soups, stews, salads, pasta, nachos, sauces, or congee.

Add tofu to: stir-fries, soups, smoothies, or desserts.

Add Greek yogurt or cottage cheese to: smoothies, granola, fruit, desserts, or use as a baking ingredient.

Add nuts & seeds to: oatmeal, yogurt, smoothies, salads, or grain bowls.

Add nut or seed butters to: toast, muffins, fruit, smoothies, or oatmeal. Add eggs to: salads, wraps, stir-fries, or eat them hard-boiled as a snack.

Add chicken, turkey or fish to: pasta, rice dishes, or salads.

Add Protein Powder to Foods & Drinks

Protein powders (whey, soy, pea, skim milk powder, etc.) can boost protein in meals and snacks. For a smoother texture, mix protein powder with a small amount of liquid first to form a paste before adding it to your food or drink. Mix protein powder into:

Drinks: milk, coffee, water, smoothies, milkshakes, nutrition supplements.

Sweets: pudding, custard, applesauce, ice cream, jello, baked goods.

Breakfast: oatmeal, eggs, cream of wheat, applesauce, muffins, pancakes

Spreads: nut butters, margarine, sour cream, mayonnaise, cream cheese.

Soups: broths, noodle soups, cream soups.

Sauces: peanut sauce, alfredo sauce, rose sauce, bolognese sauce.

Salty foods: mashed potatoes, stews, salad fillings, pasta salad, scrambled eggs/ omelettes, risotto, congee, daal.