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Easy whole food options to help you achieve your dietary goals
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If you want to eat more protein to reach a certain body composition or build and maintain more muscle, you're in the right place. In order to eat 120 g of protein each day, add beans, peas, soy products, and meat and poultry that are low in fat to each of your meals. Whether you want to gain muscle mass, lose weight
, or just eat healthier
, we're here to help you achieve your goals with this guide. Let’s dive in!
This article is based on an interview with our American Council on Exercise certified personal trainer, Monica Morris. Check out the full interview here.
Things You Should Know
- Include high-quality sources of protein in each of your meals, like lean meats, fish, eggs, quinoa, tofu, cottage cheese, or low-fat milk.
- To realistically consume 120 g of protein a day, try to split your goal into 5 meals (24 g each), or 3 meals (24 g each) with 4 smaller snacks (12 g each).
- Snack on foods like dried meats, nuts, seeds, yogurt, string cheese, and peanut butter to help you feel energized and reach 120 g of protein daily.
Steps
What Are High Protein Foods and Why Are They Important?
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References
- ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-protein.htm
- ↑ https://fdc.nal.usda.gov/fdc-app.html
- ↑ https://fdc.nal.usda.gov/fdc-app.html
- ↑ https://www.health.com/increase-protein-intake-7501392
- ↑ https://www.health.harvard.edu/blog/the-scoop-on-protein-powder-2020030918986
- ↑ https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
- ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521232/
- ↑ https://intermountainhealthcare.org/blogs/what-are-macros-and-why-should-i-be-counting-them
- ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-protein.htm
- ↑ https://www.bbcgoodfood.com/recipes/basil-scramble-wilted-spinach-seared-tomatoes
- ↑ https://fdc.nal.usda.gov/fdc-app.html
- ↑ https://health.cornell.edu/sites/health/files/docs/External%20Weblinks/Nutrition_Vegetarian-or-Vegan.pdf
- ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-protein.htm
- ↑ https://www.bbcgoodfood.com/recipes/chicken-satay-salad
- ↑ https://www.bbcgoodfood.com/recipes/healthier-veggie-carbonara
- ↑ https://www.eatingwell.com/recipe/260726/black-bean-quinoa-buddha-bowl/
- ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-protein.htm
- ↑ https://www.nutrition.va.gov/docs/Cookbooks/OnePotMealsCookbookNOV2022.pdf
- ↑ https://www.nutrition.va.gov/docs/Cookbooks/OnePotMealsCookbookNOV2022.pdf
- ↑ https://www.bbcgoodfood.com/recipes/vegan-katsu-curry
- ↑ https://fdc.nal.usda.gov/fdc-app.html
- ↑ https://fdc.nal.usda.gov/fdc-app.html
- ↑ https://fdc.nal.usda.gov/fdc-app.html
- ↑ https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
- ↑ https://www.consumerreports.org/health/healthy-eating/how-older-adults-can-meet-their-protein-needs-a8954254493/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/
- ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/protein
- ↑ https://medlineplus.gov/ency/article/002467.htm
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