Specific high-protein foods include beef, turkey, chicken, pork, fish, eggs, edamame, soy milk, tofu, lentils, kidney beans, peanut butter, almond milk, greek yogurt, cheese, whole grain cereal, quinoa, and pasta. [2] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source Many restaurants and fast food chains offer high-protein menu options. Eating a high-protein diet doesn’t require cooking everything yourself. Use protein powder for quick and easy protein. The powder is mixed with water, cow’s milk, or nondairy milk, and drunk like a milkshake. Try protein bars for an easy snack on the go.
Use a food scale to weigh solid food. This will tell you exactly how many servings you’re consuming. For liquids, use measuring spoons or liquid measuring cups. [3] X Research source
Input your calories and macros for each meal and snack. You can input everything in advance if you’ve planned your meals.
Certain foods are more gentle on your digestion than others. If whey protein powder and dairy products cause you trouble, try vegan powders and other non-dairy sources of protein. It may take time to get used to eating so much protein. Pay attention to your body and adjust your protein intake as needed.
Use egg whites for a healthier omelet that’s lower in cholesterol. [7] X Research source
Firm tofu is a great vegan alternative to fish and other meats. Sear it with spices and coat it with vegan mayo for a bolder taste and great texture.
Beans, lentils and tofu are also high in protein and go great with many dishes. They might be high in calories, so measure your portions carefully.
Add a little fresh fruit or granola to give your Greek yogurt a sweeter taste.
The average adult under 40 needs around 46-56 grams of protein per day. Adults over 40 should aim for 75-90 grams to combat muscle loss from aging. [12] X Research source A person who is pregnant or breastfeeding should consume around 60 grams per day. [13] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Athletes and people who exercise regularly should consume 1. 1-1. 5 grams per kg of bodyweight. For a 200 lb (91 kg) person, this works out to 100-136 grams. People who lift weights or do other strength training should aim for 1. 2-1. 7 grams per kg of body weight. For a 200 lb (91 kg) person, this works out to 110-154 grams. [14] X Research source
A 150 lb person should have no more than 136 grams of protein per day. A 200 lb person should have no more than 180 grams per day. A 250 lb person should have no more than 225 grams per day.
