Why is a high-protein diet good for you, and what does a day of eating high-protein look like? Research has shown that a higher protein diet can help with weight loss and other health benefits. The study highlights evidence that a higher protein intake may help prevent metabolic syndrome, obesity, type 2 diabetes, and cardiovascular disease. It’s recommended that The average adult should have 0.8 to 1.0 grams of protein per kilogram of body weight. I aim to eat between 100-120 grams of protein daily.
The key to eating healthy lean meats is buying the right cut. Some of the healthiest lean meats include:
- Chicken breasts (skinless)
- Ground turkey (99%) or turkey loins
- Lean red meat (grass-fed lean ground beef, top sirloin, our round steak)
- Pork (boneless or tenderloin)
Here’s what 100+ grams of protein looks like in a given day:
Scrambled egg whites with veggies and salsa (at least 4)= Approx 15 grams of protein
100 grams of chicken breast (3.5 ounces) with salad and veggies= Approx 30 grams of protein
1 container of greek yogurt with fruit and 10-15 almonds= Approx 15 grams of protein
6 ounces of salmon, brown rice, and veggies= Approx 35 grams of protein
Amy’s baked oat bar warmed with a dollop of whip cream (or more!)= Approx 15 grams of protein
Total= About 110 grams of protein.