Nutrient
Protein
Builds and repairs muscle, skin, enzymes and immune cells. It is also the most filling macronutrient, which is why it matters for weight management.
Women: 46 g/dayMen: 56 g/day
0.8 g per kg is the minimum; 1.2 to 2.0 g per kg suits weight loss, older adults and anyone training
Best food sources
Fruit
- Fruit is low in protein; guava and avocado have the most, at a few grams.
Vegetables
- Edamame
- Green peas
- Spinach
- Broccoli
- Brussels sprouts
Other plant foods
- Lentils, beans and chickpeas
- Tofu, tempeh and edamame
- Seitan
- Quinoa
- Hemp and pumpkin seeds
- Nuts and nut butters
- Pea and soy protein powders
Animal foods
- Chicken
- Turkey
- Fish
- Eggs
- Greek yogurt
- Cottage cheese
- Beef
- Whey
How much is in a serving
- 1 cup cooked lentils: about 18 g
- 1/2 cup firm tofu: about 20 g
- 3 oz chicken breast: about 26 g
- 3/4 cup Greek yogurt: about 17 g
- 3 tbsp hemp seeds: about 10 g
Deficiency signs
Rare in developed countries but common in older adults who eat little. Muscle loss, slow healing, weakened immunity and fluid retention. Plant-based eaters reach targets easily by including a legume or soy food at every meal.
These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.
Absorption and interactions
- Spread protein across meals, about 25 to 40 g each, for the best muscle response.
- Plant proteins combine across the day; there is no need to pair them in a single meal.
- Leucine-rich foods (soy, lentils, dairy, meat) trigger muscle building most strongly.
Meal ideas
- Tofu scramble
- Lentil and quinoa bowl
- Greek yogurt with hemp seeds
- Grilled chicken salad
- Tempeh stir-fry
Planner meals richest in Protein
Per serving, from the meal planner’s library. Percentages use the average adult reference intake.
- Chicken burrito bowl61 g · 120%
- Mussels in tomato and garlic broth59 g · 116%
- Whole wheat pasta with chicken and broccoli59 g · 115%
- Chicken tikka with brown rice and salad57 g · 112%
- Baked cod on lentils with lemon56 g · 110%
- Chicken and vegetable stir-fry with brown rice56 g · 109%