Our bodies need macro and micronutrients to function properly. One of the core macronutrients that our bodies absolutely need is protein.
It’s the primary building block of cells, it gives you strength, energy, and getting enough protein in your diet is essential for any healthy diet.
So, how do you know how much protein you should intake daily? Easy! You multiply your weight in pounds by 0.36, and you get how many grams of protein you need per day.
Even though protein intake is essential, don’t overdo it. And also don’t underdo it. Find a balance!
If you eat too much protein (that means waaay more than you should, based on the calculation I listed above, on a daily basis), the extra protein you eat will get stored as fat. On the other hand, not eating enough protein can cause muscle mass loss (which cuts your strength and increases the risk of bone fractures), anemia, swelling, fatty liver, skin degeneration, etc.
Luckily for you, you can find ways to incorporate enough protein in your diet no matter what dietary guidelines you follow – healthy eating can always be done!
The Importance Of Protein In Your Diet
Now, let’s get into some benefits of eating enough protein, and eating a high protein diet.
It Helps Build Strong Muscles & Bones
I already mentioned that not having enough protein intake can cause muscle mass loss, and can increase the risk of bone fracture.
So, it goes the other way around – if you DO eat enough protein, that will help you build stronger muscles, make you become fit more easily, stronger, and overall healthier, and your bones will be stronger as well.
It can build and repair your muscles (with amino acids), so that’s a huge reason to eat a high protein diet. Protein is made up of amino acids, and they are needed to help repair and rebuild muscles, so that’s how protein helps with that.
It Helps With Digestion
It promotes stomach acid, and stomach acid helps your body digest food faster. Having good digestion is so important for your health, and for weight loss as well. So, eating high protein foods is definitely a good idea.
Other Useful Benefits
Here are some other reasons you should get in your daily intake of protein every day and eat high protein foods:
Helps with skin,
Helps repair body tissues,
Helps with the regulation of hormones,
It can have a positive impact on your weight loss journey
Now that we covered the most important benefits of protein-rich foods, let’s get into which foods have the most protein.
Here’s a list of good sources of protein and protein-rich foods you should eat if you want to be healthier, no matter if you will get it from animal sources, or from plant sources:
Lean meats – beef, pork, veal, lamb,
Poultry – chicken, turkey, etc.,
Seafood – salmon, sushi, oysters, etc.,
Dairy – milk, yogurt, cheese,
All of these have large amounts of protein in them, so eating them will definitely allow you to have enough protein in your diet.
Here are some of my favorite recipes that have a lot of protein in them and will help you stay healthy!
Brussels and Chicken with Truffle Oil
2 cups Brussels sprouts – 112 calories
1 Tbsp Truffle oil – 119 calories
5 oz Chicken breast, boneless, skinless, raw – 190 calories
1 Garlic salt, dash – 0 calories
1 Tbsp Cheese, Parmesan, grated (Tbsp) – 25 calories
Dice chicken. Cut off Brussels’ hard ends & halve each one.
Add oil to the pan.
Stir-fry Brussels and diced chicken for ~10 mins, until they’re cooked to the crispness you like
Top with Parmesan & seasonings.
No chicken? Use tofu or fish. No dairy? Use bacon.
Banana, 2 Eggs, and 1 Tbsp Peanut Butter
1 Banana – 105 calories
2 Egg, large – 144 calories
1 Tbsp Peanut butter – 94 calories
Hard boil eggs
Slice banana & spread PB on it
Use almond butter or another nut or seed butter if you prefer
Chicken & Potato Sheet Pan
6 oz Chicken breast, boneless, skinless, raw – 190 calories
7 Red potatoes, small – 128 calories
1 cup Broccoli – 31 calories
1 Tbsp Olive oil (Tbsp) – 119 calories
1 Garlic salt, dash – 0 calories
1 tsp Red pepper flakes, dash – 0 calories
Preheat oven to 425 degrees F
Slice chicken, broccoli, and potatoes into bite sized pieces
Line a baking sheet with parchment paper
Add chicken, broccoli & potatoes in a single serving layer
Top with oil, mix around so everything is coated
Bake for 40 minutes
Top with seasonings
No chicken? Use tofu or beans.