As we all know, protein is an essential macronutrient that plays a vital role in our body’s growth and development. It helps to build and repair tissues, produces enzymes and hormones, synthesizes antibodies to fight off infections and diseases, maintains strong bones, muscles, and blood vessels. Moreover, it also aids in weight loss by curbing hunger cravings while stimulating metabolism.
The recommended daily intake of protein varies depending on your gender, age or activity level. According to the Dietary Reference Intake (DRI) charts provided by the National Institutes of Health (NIH), an adult should consume at least 0.8 grams per kilogram of their body weight as protein every day. However, active athletes or those who work out regularly might need up to 1-2 grams/kg/day.
So if you want to eat around 120 grams of protein per day but don’t know where to start? Here are some tips that can help increase your protein intake effectively:
1) Choose quality sources of proteins: First things first; you must choose high-quality animal or plant-based foods rich in protein over processed junk food items. Some good options are:
a) Lean Meat: Chicken breast (skinless), turkey breast (ground), lean beef sirloin steak trimmed off the fat content.
b) Fish: Salmon fillets/grilled/baked/tuna canned/light tuna sushi/sardines/mackerel/catfish/flounder
c) Dairy Products: Cottage cheese/plain greek yogurt/low-fat milk/string cheese/swiss cheese/hard-boiled eggs etc
d) Plant-Based Proteins: Lentils/kidney beans/chickpeas/tofu/tempeh/quinoa/rice/protein bar/powder/nuts/seeds such as almonds/walnuts/cashew/pumpkin seeds/flex seed/chia seed/sunflower seeds etc.
Consuming a variety of these food options can provide you with all the essential amino acids required to improve muscle growth, repair and prevent diseases.
2) Plan your meals accordingly: If you aim to eat 120 grams of protein, then it is necessary to plan out your meals in advance. Divide them into breakfasts, lunch, snacks and dinner while allowing around 20-30 grams of protein per meal. Here’s a sample meal plan for a day:
a) Breakfast: Protein shake (whey isolate/powder + low-fat milk/banana/peanut butter/chia seeds).
b) Lunch: Grilled chicken/salmon fillet sandwich (whole grain bread/tomatoes/lettuce/swiss cheese/mustard sauce), boiled edamame beans as a side dish and apple slices as dessert.
c) Snack #1: Greek yogurt/blueberries/honey mix with handful roasted almonds
d) Dinner: Brown rice bowl with turkey meatballs (turkey mince/quinoa flakes/onion/garlic paste), spinach salad made from bell peppers/cucumber/carrots/beets dressing olive oil/balsamic vinegar/dijon mustard.
e) Snack #2: Cottage cheese mixed with diced strawberries topped flaxseeds/cheese crackers
3) Supplement with protein powder supplements if needed – While natural food sources are always preferred over artificial ones, sometimes it may be difficult to get enough proteins through diet alone due to restricted diets or busy schedules. In that case, supplementing with high-quality whey or vegan-based protein powders can fulfill daily needs quickly after workouts.
4) Add spices & seasoning for enhanced flavor- Eating abundant amounts of plain and bland food every day may cause boredom or loss of appetite intake. Therefore adding dried herbs such as rosemary/thyme/parsley/fresh cilantro leaves along with turmeric/black pepper/chili/red paprika powder/nutmeg/cardamon will add an extra kick to your food while providing anti-inflammatory and antioxidant benefits on the body.
5) Stay hydrated- Lastly, a sufficient intake of water is necessary for overall health and wellness. It helps transport nutrients to cells and removes waste from the body. Therefore, always drink plenty of fluids throughout the day (preferably water or herbal tea) and avoid sugary drinks that may sabotage your protein goals by adding unwanted calories.
In conclusion, eating 120 grams of protein per day need not be boring or difficult if you follow these simple tips mentioned above. Choose quality sources over junk food items, plan meals ahead, supplement when needed with powder shakes or bars, add flavor with spices & herbs; and stay hydrated all day long! Enjoying diverse dietary options regularly will help keep you motivated while achieving optimal health results in no time at all!
Protein is an essential macronutrient that is crucial for our body’s growth and development. It plays a vital role in building and repairing tissues, producing enzymes, hormones, synthesizing antibodies to fight off infections and diseases, maintaining strong bones, muscles, and blood vessels. Moreover, it also aids in weight loss by curbing hunger cravings while stimulating metabolism.
The recommended daily intake of protein varies depending on your gender, age or activity level. According to the Dietary Reference Intake (DRI) charts provided by the National Institutes of Health (NIH), an adult should consume at least 0.8 grams per kilogram of their body weight as protein every day. However, active athletes or those who work out regularly might need up to 1-2 grams/kg/day.
If you want to eat around 120 grams of protein per day but don’t know where to start? Here are some tips that can help increase your protein intake effectively:
1) Choose quality sources of proteins: Choosing high-quality animal or plant-based foods rich in protein over processed junk food items is essential. Some good options are lean meat such as chicken breast (skinless), turkey breast (ground), lean beef sirloin steak trimmed off the fat content; fish such as salmon fillets/grilled/baked/tuna canned/light tuna sushi/sardines/mackerel/catfish/flounder; dairy products like cottage cheese/plain Greek yogurt/low-fat milk/string cheese/swiss cheese/hard-boiled eggs etc.; and plant-based proteins like lentils/kidney beans/chickpeas/tofu/tempeh/quinoa/rice/protein bar/powder/nuts/seeds such as almonds/walnuts/cashew/pumpkin seeds/flex seed/chia seed/sunflower seeds etc.
Consuming a variety of these food options provides all the essential amino acids required for improving muscle growth while preventing diseases.
2) Plan your meals accordingly: If you aim to eat 120 grams of protein, it is necessary to plan out your meals in advance. Divide them into breakfasts, lunch, snacks and dinner while allowing around 20-30 grams of protein per meal. Here’s a sample meal plan for the day:
a) Breakfast: Protein shake (whey isolate/powder + low-fat milk/banana/peanut butter/chia seeds).
b) Lunch: Grilled chicken/salmon fillet sandwich (whole grain bread/tomatoes/lettuce/swiss cheese/mustard sauce), boiled edamame beans as a side dish and apple slices as dessert.
c) Snack #1: Greek yogurt/blueberries/honey mix with handful roasted almonds
d) Dinner: Brown rice bowl with turkey meatballs (turkey mince/quinoa flakes/onion/garlic paste), spinach salad made from bell peppers/cucumber/carrots/beets dressing olive oil/balsamic vinegar/dijon mustard.
e) Snack #2: Cottage cheese mixed with diced strawberries topped flaxseeds/cheese crackers
3) Supplement with protein powder supplements if needed – While natural food sources are always preferred over artificial ones, sometimes it may be difficult to get enough proteins through diet alone due to restricted diets or busy schedules. In that case, supplementing with high-quality whey or vegan-based protein powders can fulfill daily needs quickly after workouts.
4) Add spices & seasoning for enhanced flavor- Eating abundant amounts of plain and bland food every day may cause boredom or loss of appetite intake. Therefore adding dried herbs such as rosemary/thyme/parsley/fresh cilantro leaves along with turmeric/black pepper/chili/red paprika powder/nutmeg/cardamon will add an extra kick to your food while providing anti-inflammatory and antioxidant benefits on the body.
5) Stay hydrated- Lastly, a sufficient intake of water is necessary for overall health and wellness. It helps transport nutrients to cells and removes waste from the body. Therefore, always drink plenty of fluids throughout the day (preferably water or herbal tea) and avoid sugary drinks that may sabotage your protein goals by adding unwanted calories.
In conclusion, eating 120 grams of protein per day need not be boring or difficult if you follow these simple tips mentioned above. Choose quality sources over junk food items, plan meals ahead, supplement when needed with powder shakes or bars, add flavor with spices & herbs; and stay hydrated all day long! Enjoying diverse dietary options regularly will help keep you motivated while achieving optimal health results in no time at all!