Crafting a Protein-Packed Meal Plan: Simple Steps for a Balanced Diet

Part of a healthy and balanced diet includes consuming proteins. Proteins, composed of amino acids, are essential building blocks the body needs to function. Some amino acids are produced by the body, but it is crucial to supplement the rest through an appropriate diet.

Typically, an individual should consume 0.8 grams of protein for each kilogram of body weight daily. However, those who exercise frequently need more protein throughout the day. A healthy individual is advised to eat 20-25 grams of protein after physical activity to support muscle growth effectively.

Consuming proteins also provides a longer-lasting feeling of fullness. While carbohydrates offer immediate but short-lived satiety, proteins digest more slowly, extending the feeling of being full.

Animal proteins from meats, eggs, and dairy are most beneficial as they contain a mix of amino acids ideal for tissue construction in the body. Plant-based proteins often lack some of these essential amino acids. Therefore, those following vegetarian or vegan diets should significantly increase their plant protein intake and occasionally consider protein supplements to ensure adequate nutrition.

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Nonetheless, it is wise to know that many plant-based foods are rich in protein and can be integrated into daily diets. Grains such as wheat, oats, buckwheat, rice, quinoa, and others contain relatively high protein amounts (though it's important to remember that the main component of grains is carbohydrates). Legumes are also high in protein. One often undervalued legume, particularly in this context, is the peanut, which is rich in protein. Peanuts can be consumed as peanut butter, preferably without added sugar or salt, and opting for a liquid form without hydrogenated fats. Nuts like walnuts, pecans, and cashews, as well as seeds like flax, chia, and sesame, also contain significant protein amounts. However, they should be eaten in moderation, as they are also high in fat.

What to Eat to Get 20g of Protein?

We have assembled a diverse range of protein-rich foods to help you craft a diet with various food types and adequate protein levels. Note that different foods with the same protein content contain varying calorie amounts. Thus, each food in this list includes its calorie count in parentheses. All listed servings contain approximately 20 grams of protein. These are suggestions, and many other foods provide proteins.

From the grains group: 7 slices of rye bread (390 calories) or 3 cups of cooked quinoa (615 calories) or one and a half cups of oats (640 calories);

Animal-based foods: 90 grams of chicken breast (100 calories) or a can of tuna in water, drained (120 calories), or 3 eggs (270 calories), or 200 grams of cottage cheese (200 calories), or 500 ml of yogurt (200 calories);

Legumes: 120 grams of tofu (200 calories), or a cup of cooked lentils (211 calories), or 120 grams of soy schnitzel (250 calories), or 3 cups of soy milk (266 calories), or 3 tablespoons of natural peanut butter (460 calories).

Nuts and seeds: 100 grams of chia seeds (440 calories), or 100 grams of cashews (600 calories), or 100 grams of almonds (690 calories), or 6 tablespoons of raw tahini (654 calories).

Stay healthy!