Your Daily Protein Needs

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!

Learn the RIGHT foods to eat for protein! <– Click to get started now!

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!

Learn the RIGHT Foods For YOUR Body to lose weight fast! <– Learn Isabel De Los Rios’ Secrets!

What food is your favorite protein source?



  • Jdvanderburg10

    Hi Catherine you CSD has been great I lost 12 Kgs and feeling just wonderful and now I’m following a low fat diet a and small portion of my proteins thanks for your guidness
    regards Judy

  • Skarine71

    HI Catherine.Your CSD has been great I lost 10 pound and I feel good,and now I’m following a low fat diet,and till now I kept my weight.thank you!
    regards KARINE.

  • Sobia_Rana

    I started my diet on a Sunday, at first it was hard, boring and so totally tasteless, but as the week got on I began 2 enjoy it, I would look at what I had to eat the night before, so that way there was no cheating.
    Here I am 1 week later and guess what?? I have lost 2kg!!!! Wow
    U know what I even cheated by eating bread one day, but I would stay keep at it…
    It really works….

  • Nina

    Hi!!! tomorrow is my 5th day. Can I have any vegetable along with the beef and tomatoes? Also, I need suggestions for breakfast. Thanks

    • For breakfast, have soup, or veggies or make a veggie juice. On Day 5, have tomatoes, meat, and soup only.

  • Louise Morley70

    Im vegetarian, how much tofu should I have, and can I have quorn as well?

  • Louise

    Also, how would you make veggie juice you mention below?