While you should have a significant amount of protein rich foods per day, there can be such a thing as too much.
Protein rich foods often contain fat, and even too much of the “good” types of fat will lead to weight gain.
Long term, you need to be sensitive to your body’s protein needs.
Different For Men and Women
So, for my female readers, you should aim to consume about 46 grams of protein per day. That should make up about 1/3rd of your diet.
Men should aim for 55 grams of protein.
Protein Sources
While things like whole grain bread do contain small amounts of protein, it is often an incomplete protein, which means you wont feel as full, and you’ll want to eat more.
That doesn’t help with portion control!
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Some sources of complete proteins, which you do want, include meats, almonds and other nuts, fish like salmon and swordfish, yogurt, milk, beans, avocados…and more.
These items may be MORE protein rich than you thought, so to make sure you don’t eat, here are a few examples of foods and protein content:
- An 8oz steak contains close to 50 grams of protein
- A 3oz steak contains about 20 grams
- 1 8oz glass of whole milk contains 8 grams of protein
- 1 8oz glass of coconut milk contains
- Plain yogurt has 11 grams – but some Greek versions have a lot more!
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What food is your favorite protein source?
Catherine
