|The USDA Recommended Dietary Allowance (RDA) for daily protein intake is 0.8 grams of protein per kilogram of body weight. This modest amount is the minimum a person needs to meet the basic nutritional requirements to prevent deficiency.
Choose lean protein sources
You can choose from a variety of protein sources. Animal proteins are considered complete protein sources, as they have all the essential amino acids required for the body to make proteins. Most vegetable protein sources are incomplete as they lack or are limited in one or more essential amino acids. The only plant-based protein sources that are complete proteins are soy, quinoa and amaranth. It is recommended that a variety of protein-rich foods is included in the diet, as certain ones offer distinct health advantages.
A healthy diet has a balance of protein, carbohydrates and fat, with each playing a unique role in the body. Meals and snacks should contain a mix of the three macros. For dinner, aim 28 to 36 grams of protein. The following three recipes are balanced and easy to make.
One Pan Salmon and Veggie Bake
Warm Lentil Salad with Smoked Tofu
Lean Turkey Black Bean Quinoa Chipotle Burrito Bowl