·Most of us need at least 50 grams of protein a day, and significantly more if we’re working out a lot or trying to lose weight. This graphic shows what 25 grams of protein looks like in a variety of foods, so you can eat a few of these portions and know you’re on the right track.
Athletes need between 0.5 and 0.8 gram of protein per pound of body weight per day (so, 75-120 grams for a 150-pound person). Eating more than this is okay, as long as you’ve budgeted it into your calories for the day.
You can get a 25-gram helping of protein from a small portion of meat, four hard-boiled eggs, or a cup of lentils. Check out the graphic for more examples from the plant and animal kingdoms.
One cup of Greek yogurt with a handful of almonds and berries. Two eggs with one slice of whole-grain toast and avocado. Grilled chicken breast with a side salad and sliced avocado. Vegetable omelet made with three eggs and sautéed veggies.
You can get a 25-gram helping of protein from a small portion of meat, four hard-boiled eggs, or a cup of lentils. Check out the graphic for more examples from the plant and animal kingdoms. Vitals is a new blog from Lifehacker all about health and fitness.
How much protein do you need? Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that's 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.
Here are some examples: 4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards. 1 ½ cups of low-fat cottage cheese or greek yogurt. 5-6 whole eggs.
One simple approach to getting 25 grams of fiber a day is to eat the following: 100 grams uncooked whole grains. 1 cup of cooked beans. 2-3 servings of fruits.
You can also measure a 25g serving of our organic whey protein as 60ml, ¼ cup, 3 ½ tablespoons, or for a more accurate measure we recommend weighing on some scales.
One scoop of protein powder is typically about 25 grams of protein. Most active people drink one protein shake per day, which contains a single scoop of protein, meaning that you are receiving nearly half of your daily recommended protein intake from this shake.
A 50g serving of fresh avocado contains 1 gram of protein and a whole 5-oz. fresh avocado (3 servings) contains 3 grams of protein. Though fresh avocados do not contain a significant amount of protein, they can be a creamy and delicious addition to a variety of meal plans and menus.
Two large eggs provide approximately 12 grams of protein. Eating four eggs to reach the 20-gram goal isn't as realistic and increases fats quite a bit from the yolks. You can add three egg whites to two whole eggs to reach the 20-gram mark.
You can also measure a 25g serving of our organic whey protein as 60ml, ¼ cup, 3 ½ tablespoons, or for a more accurate measure we recommend weighing on some scales.
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