And exactly how much should you eat? It seems like 15–35-percent of daily calories from protein can provide several benefits. Eating higher levels of protein can help build and maintain muscle and contribute to a leaner physique. Animal sources are the best because they offer great serving sizes of complete protein but also feature other nutrients like vitamin B-12, and your body’s preferred source of iron.
As many people move to eat less meat—data indicates 31-percent of Americans now adopt meat-free days—getting good sources of protein may take even more effort. And for the record, no one is saying eating more whole-plant based products is a problem. It’s just that eating a balanced diet rich in animal proteins is healthy, too, and a great compliment to fruits, veggies, and whole grains. So, if you’re swapping out your beef or chicken tonight for a plant-based burger (an ultra-processed food), here are some ways to include more protein in your day:
- Egg whites: Egg whites are a high protein food that provides 10 g of protein per 1/3 of a cup. Add egg whites with an egg for a morning omelet or put them in your smoothie.
- Chicken is another excellent source of protein. One hundred grams of ground chicken has 17 g of protein, and an average chicken breast will have 35+. You can easily add it to a sandwich or salad as part of a healthy lunch.
- Greek yogurt is an excellent source of complete protein. It’s an easy and versatile snack, and a ¾ cup serving features 16 g of protein. Purchase sugar-free versions to boost the health factor!
Trying to include a good protein source with each meal or snack is an excellent way to ensure you’re getting enough protein to maintain health. Continue to eat your fruits and vegetables; just don’t be scared of fresh meats either.