Cutting right to the chase: most of us aren’t sure how much protein we actually need. On top of that, we’re unclear on easy ways to increase our daily intake—without derailing the busyness of our (already stacked) schedules. Fortunately, amping up your protein intake is fairly simple. And it doesn’t require a hefty grocery bill or a chef’s hat. Scroll for simple ways to build satiating meals and make sure you’re eating enough protein. In turn, you’ll do wonders for your hormones and your blood sugar levels. With the spotlight on this powerful macronutrient, we’re diving into all things protein—including how it supports your health goals.
What is Protein?
It’s an essential nutrient for the human body. We need protein to grow and repair cells, produce hormones, and much more. In fact, every cell in the human body contains protein. It supports our growth and development and is found in various foods (including plants!). Ultimately, it’s important to get enough protein in your daily diet. That said, how much protein you need will vary depending on your weight, sex, age, and health.
How much protein do you need?
For better or for worse, the answer is nuanced. As with most nutrition questions, it’s best to take a bio-individual approach. In essence, you want to consider your activity level, age, menstrual cycle, blood sugar, and more. To figure out your protein needs, you can use this calculator. That said, while the DRI (Dietary Reference Intake) is 0.36 grams of protein per pound—this amounts to 54 grams per day for an 150 pound person—most experts will tell you that’s too low. As a Nutrition Consultant, I find that a good rule of thumb is roughly 30 grams of protein per meal.
Keep in mind you may need more protein to feel full and satiated! If you’re currently pregnant, nursing, an endurance athlete, or have specific strength goals, you may require upwards of 40 grams for breakfast, lunch, and dinner. Experiment to see what makes you feel your best (or work with a healthcare provider, physical trainer, or Registered Dietitian for personalized advice).
Protein and hormones—what’s the connection?
A variety of factors influence our hormones. But one nutrient plays a particularly important role: protein. It’s essential for synthesizing hormones, especially those involved in the menstrual cycle. In other words, proteins are building blocks to support our reproductive health. We need enough of this macronutrient to produce estrogen, progesterone, and testosterone.
What happens if you don’t eat enough protein?
Right off the bat, it can lead to muscle soreness, fatigue, and a weakened immune system. Without enough protein, you may experience a slowed metabolism, hair loss, and poor wound healing. Over time, inadequate protein intake can lead to a loss of muscle mass and a decrease in overall bodily function. Low protein intake also impacts blood sugar levels (protein is required for stable blood sugar!). We also need protein for the formation and maintenance of strong bones. Additionally, insufficient protein intake can lead to hormonal imbalances.
Can you get all the protein you need on a plant-based diet?
Yes! So long as you eat a wide variety of whole foods, you can get all the protein you need. For example, a meal containing lentils, black beans, and hemp seeds provides all the essential amino acids found in a typical meat dish. Ultimately, focus on diversifying your plant foods (aim for 30+ plants, every week). You’ll also want to consider a vitamin B12 supplement.
Vegan Sources of Protein
With general serving sizes in mind, below are vegan protein options (each contain 8-10 grams protein):
- Tree nuts (almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, walnuts, etc.): 1/4 cup
- Nut butters: 2 tablespoons
- Seeds (i.e. pumpkin seeds, sunflower seeds, etc.): 3 tablespoons
- Hemp seeds: 2 tablespoons
- Tofu: 1/2 cup
- Tempeh: 1/3 cup
- Lentils: 1/2 cup (cooked)
- Beans (black, pinto, etc.): 1/2 cup (cooked)
- Chickpeas: 3/4 cup (cooked)
- Nutritional yeast: 3 tablespoons
- Spirulina: 2 tablespoons
- Amaranth: 1 cup (cooked)
- Quinoa: 1 cup (cooked)
Simple protein hacks
Good news! There are plenty of quick ways to add more protein to your diet. To begin, start your day with a protein-rich breakfast. On the side, add a scoop of unflavored collagen peptides to your coffee or matcha. For a satiating snack, reach for pistachios and edamame, roasted almonds and cottage cheese. Boost your lunchtime sandwich with sprouted grains (like this) and for dinner, swap traditional pasta for one made from beans! For a sweet dessert that’s rich in protein, I love this chia pudding.
6 creative ways to add more protein to your daily eats
Beyond the usual suspects—like making a protein-forward smoothie—I come bearing simple inspo to bulk up your favorite meals.
Protein-rich Greek yogurt bowl
Mix a scoop of chocolate or vanilla protein powder into a bowl of Greek yogurt (like this). Top with berries, nut butter, a high-protein cereal, and seeds. Take this one step further by swapping the Greek yogurt for skyr (another type of fermented dairy).
Hummus and veggies
Make this protein-packed (secret ingredient!) hummus recipe. Enjoy with chopped veggies and seedy crackers.
Protein-packed oatmeal
As you whisk your oats on the stove, stir in 1-2 egg whites (up to ¼ cup liquid egg whites). You can also add a scoop of cottage cheese! Cook until fluffy. As your oatmeal cools, stir in one scoop of your favorite protein powder. Top your bowl with crushed walnuts and wild blueberries.
Collagen-rich soup
Don’t underestimate the power of adding pasture-raised, unflavored collagen peptides into your favorite soups. It dissolves right in and doesn’t change the consistency. If you’re having a single-serve canned soup, add 1-2 tablespoons collagen peptides.
Salty, satiating snack
Steam edamame and sprinkle with sea salt. I also love munching on organic edamame with these crunchy, high-protein puffs.
Canned salmon salad
For a quick and satisfying lunch, whip up my Greek yogurt salmon salad. Scoop it up with these high-fiber chickpea chips. You an also layer it on a chickpea flatbread for added fiber and protein.
This article contains affiliate links. Thank you for supporting Wellness with Edie. This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.
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