1 2 cup greek yogurt with sliced banana and a drizzle of honey. Three daily servings of fat free or.
Two large whole eggs provide over 12 grams of protein and adding three or four extra egg whites will bring you to over 20 grams.
How to get 56 grams of protein a day. Top them with an ounce of shredded cheddar for another 6 grams of. According to the usda dietary guidelines women need 46 grams of protein and men need 56 grams of protein but this does vary depending on how many calories you eat each day. If you divide 100 grams of protein evenly among your day s meals and snacks you ll easily meet your goal each day.
You need 56 grams of protein each day here s how to get it breakfast. Learn exactly how much protein you need to eat every day. Protein is found in a variety of foods including meat poultry seafood dairy beans nuts and whole grains.
The amount of protein you need to aim for at each meal is of course dictated by. For example add hard boiled egg whites 6 grams or one cup sunflower seeds 29 grams to your salad. The dri dietary reference intake is 0 36 grams of protein per pound 0 8 grams per kg of body weight.
56 grams per day for the average sedentary man. A salad of 2 cups spinach 1 2 cup white beans 1 2 sun dried tomatoes and 1 4 cup feta. A salad of 2 cups arugula with a 3 ounce salmon fillet and 1 4 cup crumbled feta.
When i have more time i ll combine a 6 ounce container of greek yogurt 15 20 grams with chia seeds 6. Drink a cup of skim milk and you ll add 8 grams of protein to your daily total. Your protein needs are also dependent on your age activity level and whether you are pregnant or have any chronic diseases.
1 2 whole wheat pita filled with 2 tablespoons hummus 1 sliced hard boiled egg lettuce and sliced tomato plus 1 string cheese. Peanut butter 2 tablespoons and jelly 2 tablespoons sandwich on whole wheat bread. Or up your game with a carton of fat free greek yogurt with up to 20 grams.
Total 55 grams of protein. Greek yogurt is a versatile high protein food. This is about twice the amount in traditional yogurt 20 21.
A 240 gram 8 oz serving provides 17 20 grams of protein depending on the brand. 1 smoothie made with 1 2 cup of greek yogurt and 1 2 cup of fruit. Whether you need 50 grams of protein per day or 50 grams per meal choose nutrient rich sources like lean meats low fat dairy fruits veggies beans and nuts.