Depending upon your size and activity level, your protein needs can range from 15-30 grams of protein at meals and snacks. Those who require increased calories, may consume even larger amounts of protein at their main meals. Build your protein-packed meals from the foods listed below. Take note that there may be sources of protein on your plate outside of meat. Take advantage of this by building a balanced plate with as many food groups as possible!
Meat/Fish/Poultry
1 oz. protein = 7 grams protein
3 to 5 oz. = 21 to 35 grams protein (3 oz. = the palm of your hand)
Tofu
½ cup = 10 grams protein
Eggs
1 whole egg = 7 grams protein
1 egg white = 3.5 grams protein
Dairy
1 cup organic cow’s milk = 8 grams protein
1 cup organic, non-gmo soymilk = 8 grams protein
1 oz. grass-fed cheese = 7 grams protein
½ cup Greek yogurt = ~15 grams protein
½ cup regular yogurt = ~5 grams protein
1 scoop whey protein isolate = 15 to 30 grams protein
Beans & Grains
½ cup beans = 6 grams protein
1 cup quinoa = 8 grams protein (1 cup grains = the size of a closed fist)
Nuts & Seeds
¼ cup almonds/peanuts = 6-7 grams protein
2 Tbsp. almond butter = 6-7 grams protein
1 Tbsp. chia seeds = 2 grams protein
1 Tbsp. hemp seeds = 5 grams protein
Veggies
1 cup organic edamame = 17 grams protein
½ cup green peas = 4 grams protein
1 cup spinach = 5 grams protein
By Nicole Kiley, MSc, RD
