It’s easy to get protein in your diet even if you’re vegetarian or vegan. Following are recommendations for daily protein intake and a list of foods I have in my fridge high in protein that will maybe surprise you.
The recommended daily allowance of protein is a formula based on your age and weight. You should eat 0.36 g of protein per pound of body weight. That means if you weigh 140 pounds, you should eat 50 g of protein each day. Athletes and people who exercise vigorously need 0.54 to 0.90 g of protein per pound of body weight. Another formula used to determine how much protein you need is based on your calorie intake. You should get 10 to 35% of your calories from protein. Depending on how many calories you need, your protein requirements may be higher or lower than if you base it on your weight. Children need 1 g of protein for every 2 pounds they weigh. If a child weighs 40 pounds, they need 20 g of protein daily. Pregnant women should eat 71 g of protein daily no matter how many calories they eat.
Eggs are protein powerhouses. They’re also loaded with vitamins and minerals such as folate and other B vitamins, and choline. Eggs are adaptable for any meal of the day. Keep a supply of hard-boiled eggs in your refrigerator for a portable, protein-crammed meal or snack.
Nutrition: One whole egg has 6 g protein, 68 kcal, and 4.5 g fat. And egg white has about 17 kcal and 3.6 g of protein
Chicken is one of the most popular and versatile protein-rich foods. It is low in fat, (if eaten without the skin) has zero carbs, and is high in choline, B vitamins, phosphorous, and selenium. Roasted or grilled chicken has much fewer calories and fat than chicken that’s fried or prepared in a rich sauce.
Nutrition: 170g roasted chicken breast without skin has 53 g protein, 284 kcal, and 6 g fat.