I think I make enough protein difficult every day. “Proteins are essential for building and repairing every cell in the body,” says Ayla Barmmer, MS, RDN, LDN, and founders. Full well fertility. “It supports the creation of enzymes and hormones, helps to boost immune function and transport nutrients.”
I know I’m not alone. Whether they know it or not, many women in the US suffer from protein deficiency. “Insufficient protein intake can have a wide, negative, negative effect on the body and can affect multiple systems and functions,” says Bermer.
When it comes to asking, “How much protein do you need?”, the nutritionist also shares some simple rules. If you’re a cedodary adult, aim for 1 gram per weight. If you are an active adult, 2.2 grams per weight per 1.6-2.2 grams per 1.6-2.2 grams. And if you are 65 years old or older, 1.5 grams per weight. So if you weigh 165 pounds, it will convert to 72.5 kilograms, so you’re aiming for 72.5 grams of protein per day.
Fau, this is even more intimidating than I thought! To enhance my protein game, Barmmer has put together a list of foods to help me eat as much as I can. I share it with you. 2025 is the year of protein.
fish
When it comes to eating fish, not all have the same amount of protein. That’s all 36 types FDA declares as healthy optionsand the four highest in terms of proteins are tuna (100 g of protein in Ahi tuna, 24.4 g of protein), salmon (25.92 g in 100 g serving), COD (100 g of protein in 100 g of protein), and McKelle (25.45 g of protein in 100 g serving).
Hemp seeds
These species may be small, but they are surprisingly powerful. 2 tablespoons Hemp seeds have as much protein as two egg whites. That is, it has all nine essential amino acids (rare), omega-3, and omega-6.
egg
“Eggs should definitely be part of your weekly rotation, but you want to eat eggs with egg yolks,” says Barmer. With a large egg, you get about 6 grams of the available protein. “The egg has quite a few choline-supporting brain, liver, and bladder in the gallbladder.”
Nut Butter
“They can be part of your rotation, but don’t expect something like peanut butter to be an important protein source in your diet,” Bermer leveles. “They give you a small boost, but you’ll need too much in terms of volume and calories to reach your protein needs. For example, 679 calories worth of peanut butter (7 tablespoons) equals 175 calories in 3 ounces of lean beef.
Quinoa
If you’re on a gluten-free, plant-based, or whole food diet, quinoa should be a major part of your diet. “This grain-like seeds are one of the few complete plant protein sources, offering about 8 grams per cup,” says Barmmer. “It’s rich in magnesium and fiber.”
Greek yogurt
The health benefits of Greek yogurt far outweigh the OG variety, and it has been fermented for a long time, making it thicker and creamier than regular yogurt. “From a nutritional perspective, Greek yogurt is usually much more protein, often twice as high! – it’s less carbohydrates than regular yogurt,” says a clinical nutritionist. Heather HodsonRDN, CDCES from NYU Langone Health. It is also a great source of calcium, which helps maintain strong bones and teeth.
Cottage cheese
Cottage cheese has been coming back on social media recently. “Half half of the cottage cheese can provide 12 to 16 grams of protein,” says Barmmer. All you need to do is read the label. “It contains casein, a slow digestion protein that supports muscle repair and growth. It is rich in filling and calcium.”
powder
Protein powder or collagen peptides are perfect for your diet if you are considering increasing your intake. “Collagen peptides are a convenient, bioavailable and effective way to support the body’s collagen needs, especially as production naturally decreases with age,” says Bermer. “Adding them to your diet will help maintain youthful skin, strong joints, and overall health in connective tissue.”
beef
“The discussion about sustainability of beef is nuanced and requires another discussion, but if you can put that aside and see the purely nutritional quality, it’s really hard to beat beef,” says Bermer. “This is one of the most nutritious sources of protein available and is a great idea to include in your weekly meal plan.”
