DAY OF PROTEIN: a practical guide
Protein provides the building blocks for your body’s structure and function. It also supports satiety, blood sugar regulation, and detoxification. The recommended daily intake of protein depends on your activity level and bioindividual needs, but ~1g/kg (0.5g/lb) is a general goal for most adults:
_________________/2 = ___________________
BODY WEIGHT IN LBS DAILY PROTEIN IN GRAMS
*amount of protein listed in grams
BREAKFAST
1 c oatmeal (6)
1 c dairy milk (8)
1 c soy milk (8)
1 c almond milk (1)
1 c Greek yogurt (20)
1 c plain yogurt (10)
2 T protein powder (25)
1 egg (6)
1 slice bacon (3)
1 sausage patty (14)
1 T hemp seeds (3)
1 T chia seeds (2)
1 T flaxseeds (2)
1 T pepitas (2)
LUNCH
2 T cream cheese (2)
2 T peanut butter (8)
1/2 c peanuts (17)
1/2 c walnuts (6)
1/2 c almonds (10)
1/2 c cashews (10)
3 oz tofu (7)
1 c edamame (17)
1 c green peas (8)
1 c cottage cheese (23)
3 oz parmesan (33)
3 oz cheddar (21)
3 oz feta (12)
DINNER
1 c lentils (18)
1 c chickpeas (15)
1 c black beans (15)
1 c pinto beans (15)
1 c quinoa (8)
1 c brown rice (5)
1 c couscous (6)
3 oz chicken (23)
3 oz turkey (24)
3 oz beef (22)
3 oz pork (23)
3 oz shrimp (20)
3 oz salmon (17)
3 oz tuna (24)
3 oz sardines (21)
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References
How much protein do you need every day? Harvard Health Publishing. Retrieved from: https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h
USDA Food Data Central. Retrieved from: https://fdc.nal.usda.gov/fdc-app.html#/