However, getting 100 grams of protein daily can be challenging for the average busy person.
Does Everyone Need 100 Grams of Protein Per Day?
Protein needs are based on body weight rather than a standard recommendation (like 100 grams per day).
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However, recent research indicates that many people need upwards of 1 gram of protein per kilogram daily.
Note that 1 kilogram is equal to 2.2 pounds.
To calculate your weight kilograms, divide your weight (in pounds) by 2.2.
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If youre pressed for time, use ready-to-eat options such as vacuum-sealed or canned lentils.
Lentils are also a rich source of fiber, with 16 grams per cup cooked.
Plus, theyre a rich source of iron, folate, magnesium, and potassium.
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Enjoy them in soups and salads, or make a dip in the food processor.
Look for peanut butter made from 100% peanuts to maximize protein per serving.
Peanut butter is a great addition tohomemade protein bites, smoothies, yogurt bowls, and stir-fry sauces.
Sorghum:Sorghumis a gluten-free whole grain similar in size to farro.
Edamame: This trendy snack offers 17 grams of protein per cup cooked.
But the nutrition doesnt stop there.
Enjoy edamame steamed or in stir-fries, soups, or salads.
Tofu:Tofupacks 10 grams of protein per 0.5-cup serving and is surprisingly versatile.
Most commercially prepared tofu products also boast a sizeable dose of iron and calcium.
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Hard-boiled eggs: Ready-to-eathardboiled eggscan be found everywhere, from gas stations to coffee shops.
Each large egg provides six grams of protein.
Plus, its a hearty source of calcium and vitamin B12.
Consuming adequate protein can assist with gaining and maintaining muscle, controlling appetite, and losing weight.
