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How to Get Your Daily Protein

By now, I hope you know that women need about 40 to 60 grams of protein a day, depending on your weight. Basically, you just multiply your weight in pounds by .36, or your weight in kilograms by .8. If you are an extremely active person, you'll need a little bit more protein, about .45 to .54g of protein per pound you weigh (or 1 to 1.2g per kg).

Getting enough protein is important because it gives you energy and repairs tissues, as well as builds bones, skin, and blood. It also helps make hormones and enzymes in the body. If you don't eat enough protein, you'll feel tired and weak, and your body will begin to break down muscle to get the energy it needs. Since you want to keep all the lean muscle you can, this mining of muscles for energy is something you want to avoid.

So how can you make sure you're getting enough? To see what I ate yesterday to reach my daily protein goal

Meal Food Protein (g)
Breakfast 1/2 cup cooked oats 13.2
1 banana 1
1 tbsp honey 0
1 tsp cinnamon 0
Lunch 1 cup raw spinach 1
1/4 cup sliced carrot .3
1/4 cup cucumber .2
1/4 cup tomato .4
1/2 avocado 2
1/4 cup garbanzo beans 3
1/4 cup walnuts 4.5
1 tbsp flax seeds 2
Optional Snack
(for pre-work)
6 oz. cup of vanilla yogurt 7
Dinner 3 oz. grilled salmon 18.8
1/2 cup steamed broccoli 2.3

It really isn't that hard to get enough protein. Just make sure to include a variety of dairy products, beans, nuts, whole grains, and lean meats.


Join The Conversation
chandler033 chandler033 8 years
I just read an article from Reuters that talks about protein helping you lose/maintain your weight! I also try to eat enough protein, but I'm a vegetarian, so I supplement with a supplement called Nutribody -- I heard about it on a blog and it's great. It's made of brown rice and pea protein, so definitely all natural! Stay healthy, Chris
Anne-73 Anne-73 9 years
Unless you're cooking the oats IN something--a half-cup dry oats has only 5 g of protein. Also, you do not need to EAT muscle to gain muscle. Amino acids are the "building blocks" of protein. All eight essential amino acids may be obtained from plant sources, and even strict vegetarian diets can provide all dietary requirements.
abuelitodimetu abuelitodimetu 9 years
Ugh! I wonder how that Biology teacher explains how cows get muscle? You do not need "to eat muscle to get muscle" That is the most ignorant comment I have heard in a while - even worse coming from an educator.
ArtChiQe ArtChiQe 9 years
Dude, I did that calculation and I have to eat 100 grams of protein a day. 280 * .36 = 100.8. Is that right?
BabydollJustina BabydollJustina 9 years
I dont eat meat.
talloolah talloolah 9 years
people think this is too LITTLE??? this sounds like my daily meal plan.
sophia_HL sophia_HL 9 years
I eat salmon for almost every meal.Its soo good for the skin
aimeeb aimeeb 9 years
Sounds good overall, minus the salmon. Ick. I would opt for something else...
frimpled frimpled 9 years
Amen, Ava Gardner!!! I eat pretty well in general, but I eat dessert/chocolate daily! That's what life is about. Yum.
Ava-Gardner Ava-Gardner 9 years
Oh wow, I'd fade away if that's all I ate! You are so disciplined, I have chocolate every day.
lintacious lintacious 9 years
oh man, i can't resist... My bf always makes sure I get my fill of protein. BUT when he's not around, I fix myself tunafish sandwiches, have celery and peanutbutter, and snack on walnuts.
AMP AMP 9 years
I have egg whites for breakfast, tuna at lunch and usually chicken for dinner.
mtiger mtiger 9 years
I couldn't just eat salmon and broccoli for dinner...I'd starve!
ktacce ktacce 9 years
my biology teacher in high school always said you have to eat muscle to build muscle (gross, but true) - ever since then i've watched my protien intake!
BrooklynSugar BrooklynSugar 9 years
wow. so healthy! out of curiosity, how many calories does that come out to? I eat well, but I tend to eat more than you listed.. especially for dinner/post-dinner snack(s).
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