Protein Guide

Table of Contents 1. What Is Protein?

2. How Much Protein Do I Need?

3. Food Sources of Protein 4. Add More Protein 5. Protein-Packed Breakfasts 6. Protein-Packed Lunches & Dinners 7. Protein-Packed Snacks

LIVEWELL UNIVERSITY OF IOWA

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

# of servings per meal:

About the size of your palm

__________________ # of servings per day: __________________

Food Sources of Protein Plant-Based Sources

Tofu 10 g in 1/2 cup

Edamame 9 g in 1/2 cup

Beans & Lentils Nuts & Seeds 8-9 g in 1/2 cup 7-9 g in 3 tbsp

Peanut Butter 8 g in 2 tbsp

Soy Beverage 8 g in 1 cup

Milk 8 g in 1 cup

Eggs 6 g in 1 large

Animal-Based Sources

Meat 20 g in 2.5 oz

Fish 16 g in 2.5 oz

Cottage Cheese 14 g in 1/2 cup

Protein content of foods is approximate. Data retrieved from USDA FoodData Central.

Greek Yogurt 12 g in 1/2 cup

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.

Chicken & Turkey 20 g in 2.5 oz

Beef & Pork 20 g in 2.5 oz

Fish 16 g in 2.5 oz

Cottage Cheese 14 g in 1/2 cup

Greek Yogurt 12 g in 1/2 cup

Legume Pasta 13 g in 2 oz

Firm Tofu 10 g in 1/2 cup

Hemp Hearts 9.5 g in 3 tbsp

Edamame 9 g in 1/2 cup

Lentils 9 g in 1/2 cup

Yogurt (0%) 6 g in 1/2 cup

Beans 8 g in 1/2 cup

Peanut Butter 8 g in 2 tbsp

Milk 8 g in 1 cup

Soy Beverage 8 g in 1 cup

Pumpkin Seeds 8 g in 1/4 cup

Pasta 7 g in 2 oz (dry)

Peanuts 6 g in 1/4 cup

Cheese 7 g in 1 oz

Eggs 6 g in 1 large

Protein content of foods is approximate. Data retrieved from Canadian Nutrient File and USDA FoodData Central.

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.

Protein-Packed Meals Breakfast Ideas (20-30g protein) + Scrambled Eggs

+ Cottage Cheese

2 large ~ 12 g protein

Greek Yogurt

+

Turkey Sausage

+

Scrambled Tofu

1/2 cup ~ 7 g protein

+ 1 pancake ~ 3 g protein

=

Whole Grain Tortilla

1 scoop ~ 25 g protein

Southwest Breakfast Wrap

1 tortilla ~ 5 g protein

+ Protein Powder

Hearty Breakfast Plate

1 slice ~ 5 g protein

+ Black Beans

5 oz ~ 12 g protein

= Whole Grain Toast

1 large ~ 6 g protein

+

Power Oat Bowl

1/2 cup ~ 3 g protein

Fried Egg

2 links ~ 14g protein

= Oatmeal

1 tbsp ~ 4 g protein

+

Savory Scramble Bowl

1 cup ~ 4 g protein

Peanut Butter

¾ cup ~ 17 g protein

Pancake Mix

Sautéed Veg

½ cup ~ 14 g protein

+

=

= Greek Yogurt

1/4 cup ~ 6 g protein

Protein Pancakes

Protein-Packed Meals Lunch & Dinner Ideas (20-40g protein) + Canned Salmon

+

Grilled Chicken

+ Black Beans

3.5 oz ~ 25g protein

Lean Ground Beef

Burrito Bowl

½ cup ~ 5g protein

+

=

Whole Wheat Pita Greek Yogurt Tzatziki

4 oz ~ 30 g protein

1 small ~ 5 g protein

+ Tofu

+

= Peanut Sauce

1/2 cup ~ 3 g protein

+ 4 oz ~ 25 g protein

Peanut Noodle Bowl

1 tbsp ~ 4 g protein

+ Turkey Meatballs

Mediterranean Wrap

1/4 cup ~ 6 g protein

Soba Noodles

4 oz ~ 18 g protein

2 oz ~ 15 g protein

= Cooked Quinoa

½ cup ~ 7g protein

+

Salmon “Sushi” Bowl

¼ cup ~ 5g protein

½ cup ~ 3g protein

+

Lentil Pasta

Edamame

Brown Rice

4 oz ~ 25g protein

=

=

Sautéed Vegetables 1 cup ~ 4 g protein

Protein Pasta

Protein-Packed Balanced Snacks Choosing snacks with at least 5 g of protein helps curb hunger between meals and prevents energy crashes. Try these snack ideas with 5-15 g of protein.

Apple + Peanut Butter (1.5 Tbsp) 5 g protein

Cottage cheese (½ cup) + Berries (½ cup) 14 g protein

Greek Yogurt (½ cup) + Hemp Hearts (1 Tbsp)

Cheese (1 oz) + Almonds (10)

Hummus (¼ cup) + Raw Veggies (1 cup)

Pumpkin seeds (2 Tbsp) + Popcorn (2 cups)

15 g protein

6 g protein

10 g protein

6 g protein

Hard-boiled Egg + Whole Wheat Crackers (6) 9 g protein

Steamed Edamame (½ cup) + Sea Salt 9 g protein

Canned Tuna (½ can) + Celery 13 g protein