WHY IS PROTEIN CRUCIAL FOR WEIGHT LOSS?
Protein is a must. In fact, it’s vital for the proper functioning of your body. Of course, protein is essential for muscle growth and repair, but it’s also important part for every cell and body tissue, including bones, organs, hair, nails skin.
As the years pass by, your body doesn’t absorb protein as well as when you were younger, and preserving lean body mass is essential for health and longevity as you age. That’s one of the reasons why protein a power-player in how your body works and functions.
Dr. Sara Gottfried MD recommends a protein intake of 0.75 to 1 gram per pound of lean body weight. For example, a 130-pound woman with 100 pounds of lean mass should consume 85 – 100 grams of protein daily to maintain lean body mass.
Here’s the bottom line: aim to have 20-30 grams of protein in each of your meals.
In today’s blog, let’s explore some delicious and nutritious ways to meet these protein recommendations recommendations, with a special emphasis on plant-based options.
When choosing proteins, aim for the highest quality—think organic, grass-fed meats and poultry, and cold-water fish that’s preferably wild-caught.
When choosing plant-based protein, think variety for the comprehensive range of nutrients your body requires. Diversifying your plant-based protein sources ensures you’re getting a well-rounded array of amino acids, essential fats, vitamins, and minerals. Each plant-based protein, from quinoa to legumes to tofu brings its own unique nutritional profile to the table.
If you’re looking to increase your macros, reduce recovery time after a tough workout, lose weight, or develop lean muscle, think PROTEIN!
Top 20 Plant-Based Protein Options
- Tofu (Firm) – About 10 grams of protein per 1/2 cup serving.
- Tempeh – Roughly 15 grams per 1/2 cup serving.
- Edamame – Approximately 8.5 grams per 1/2 cup serving.
- Lentils – Around 9 grams per 1/2 cup cooked.
- Chickpeas – About 7.25 grams per 1/2 cup cooked.
- Black Beans – Roughly 7.6 grams per 1/2 cup cooked.
- Kidney Beans – Around 8 grams per 1/2 cup cooked.
- Nutritional Yeast – About 8 grams per 2 tablespoons.
- Spirulina – Roughly 8 grams per 2 tablespoons.
- Quinoa – Approximately 4 grams per 1/2 cup cooked.
- Peanut Butter – About 7 grams per 2 tablespoons.
- Almonds – Roughly 6 grams per 1/4 cup.
- Chia Seeds – Around 2 grams per tablespoon.
- Hemp Seeds – Approximately 5 grams per tablespoon.
- Green Peas – About 8 grams per 1 cup serving.
- Seitan (Wheat Gluten) – Roughly 21 grams per 1/3 cup serving.
- Oats/Oatmeal – Around 6 grams per 1/2 cup serving cooked.
- Soy Milk – About 7 grams per 1 cup.
- Spinach – Roughly 5 grams per 1 cup cooked.
- Broccoli – Approximately 4 grams per 1 cup cooked.
Top 20 Lean Protein Options (Non-Vegetarian)
- Chicken Breast (Skinless) – About 26 grams per 3 oz serving.
- Turkey Breast – Roughly 24 grams per 3 oz serving.
- Lean Beef (95% Lean Ground Beef) – Around 18 grams per 3 oz serving.
- Pork Loin – Approximately 22 grams per 3 oz serving.
- Tuna (Canned in Water) – About 20 grams per 3 oz serving.
- Salmon (Wild-Caught) – Roughly 19 grams per 3 oz serving.
- Tilapia – Around 23 grams per 3 oz serving.
- Cod – Approximately 15 grams per 3 oz serving.
- Shrimp – About 20 grams per 3 oz serving.
- Egg Whites – Roughly 3.6 grams per egg white.
- Cottage Cheese (Low-Fat) – Around 14 grams per 1/2 cup serving.
- Greek Yogurt (Non-Fat) – Approximately 17 grams per 6 oz serving.
- Skim Milk – About 8 grams per 1 cup.
- Venison – Roughly 26 grams per 3 oz serving.
- Bison – Around 24 grams per 3 oz serving.
- Rabbit – Approximately 28 grams per 3 oz serving.
- Duck (Skinless) – About 23 grams per 3 oz serving.
- Halibut – Roughly 23 grams per 3 oz serving.
- Sardines (Canned in Water) – Around 21 grams per 3 oz serving.
- Trout – Approximately 19 grams per 3 oz serving.
