How Much Protein Should You Be Eating? And the Best Foods To Add To Your Diet

Protein is the building block of your health. Your body needs protein to form important components in such as muscle tissue, hormones, enzymes, neurotransmitters, and immune cells. And this vital macronutrient is also needed to repair damage in the body. Without adequate protein, your body would not be able to function optimally – period. So, if you want to be healthy, reach your goals in the gym or improve your body composition, you need to make sure you are consuming the right amount. 

Every person is going to have different protein requirements. Your individual protein needs are dependent on many factors such as your state of health, activity level, stress, hormonal health, body size etc. Active individuals, individuals that are injured, young children, adolescents and seniors all have increased protein needs because the body is experiencing rapid rates of growth, repair or both. On the flip side, certain health conditions such as kidney disease may require a low-protein diet. 

At a minimum, you should ensure that you consume 0.8 g of protein per kg of body weight each day. However, this minimum amount is only sufficient to prevent muscle loss. If you are healthy and want to THRIVE in life,  it may be best to consume between 1.2g to 1.6g of protein per kg of body weight. 

So what does this look like in real life? Try to have 4-6 ounces or 1-2 palm portions of protein at each meal. Each of your snacks should also contain 10-15g of protein. The list below are the foods our trainers include in their diets on a regular basis. Be sure to add them to hit your protein requirements:

Eggs

Versatile and easy to prepare, eggs are one of our favourite sources of protein. A single egg contains about 6.5g of protein and is rich in nutrients such as vitamins A, E, D, and B12. We like to have veggies omelettes for breakfast or boiled eggs for a high-protein snack.

Greek Yogurt

Greek yogurt is not just high in protein, but also contains gut-loving probiotics! A cup of Greek yogurt contains 10-14g of protein. Just make sure to stick to unsweetened and unflavoured versions to avoid added sugars. You can always flavour it yourself with fresh fruit, nut butter or protein powder.

Oily Fish

While all types of fish are high in protein, we like to opt for oily fish such as salmon, sardines and mackerel. This is because oily fish is also high in healthy fats called omega-3 fatty acids which are important for overall health. 

Beans

Beans such as chickpeas, kidney beans and black beans are an affordable source of protein, especially if you are a plant-based eater. Beans are also high in fiber and complex carbohydrates. A cup of cooked beans contains 15g of protein and 12g of fiber!

Chicken

Chicken is the poster child for high-protein diets and for good reason too! Half a chicken breast contains 25g of protein! Just like eggs, chicken is also easy to cook and can be easily added to your meals. We like to throw strips of grilled chicken into our salads for a protein-packed and nutritious lunch or dinner. 

Protein is so important that we created a meal guide all about it. This is a resource that we refer to all the time to make sure we are hitting our protein requirements. The recipes in this guide are delicious and will make it really easy to incorporate high-protein foods into your diet. Don’t be that person that eats grilled chicken breast at every meal. Try this recipe from the meal guide instead:

High Protein Blueberry Pancakes

Ingredients (1 serving)

• 1⁄4 cup liquid egg whites (around 4 eggs)
• 1 scoop (25g) of vanilla whey powder
• 1⁄2 banana, mashed almond milk, if needed
• 1⁄4 cup (25g) fresh or frozen blueberries
• 1⁄2 tsp. coconut oil

Method:

1. Whisk together the egg whites and protein powder.
2. Stir in the mashed banana and add the blueberries. If the pancake mixture seems too thick, add a splash of almond milk to thin it.
3. Heat the coconut oil in a pan to low medium. Pour in the pancake mixture and cook until little bubbles form (about 5 minutes).
4. Make sure the pancake has set enough before you try flipping it, then flip over. Cook the pancake for another 2-3 minutes.
5. You can also make 3 small pancakes instead of 1 large.
6. Serve with your favourite toppings.

Give the Protein Plus Meal Guide a try and eating enough protein will soon be one less thing you have to worry about!

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