Protein helps build and maintain muscle, satisfy hunger, and stabilize blood sugar levels. It is the main nutrient in animal foods like chicken, beef, eggs, and fish, but it is also found in many plant-based foods like tofu, tempeh, nuts, seeds, and beans.
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Protein recommendations do vary depending on age, sex, weight, and physical activity level, however, you can use the following to determine a general recommendation for protein!
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Recommended Daily Allowance (RDA):
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per kilogram of body weight
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20-30 grams of protein or take up 1/4th of the plate!
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Focus on 6-15 grams of protein in each snack
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Below is a list of protein-rich foods and content for easy planning:
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About the authors
Lexie Leightner is a registered dietitian and certified diabetes care and education specialist dedicated to helping others find joy in nourishing their bodies. She lives in Indianapolis with her husband and two children (ages 5 and 3). When she's not keeping up with her little ones or training for triathlons, Lexie enjoys exploring local restaurants and experimenting in the kitchen. Her goal is to empower others to live their healthiest, happiest lives, while also raising happy, helpful humans.
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