How to get enough protein without overdoing red meat
Red meat is a rich source of protein, but too much can be hard on your heart. Learn how to balance your meals with other protein sources.
What 10 grams of protein looks like
Nutrition labels are your friend. A quick glance will tell you how many grams of protein per serving. Here are some examples to get you started:
- 2 small eggs
- 2 ½ tablespoons peanut butter
- 1 cup cooked quinoa
- ½ cup cooked lentils
- ½ cup edamame
- ½ cup plain nonfat Greek yogurt
- 1 ½ ounces canned tuna
- 3 ½ ounces tofu
Why you need it
Protein helps you feel fuller longer, build strong bones, increase muscle mass, boost metabolism, support immunity, and repair tissue.
Calculating your needs The National Resource Center for Aging and Nutrition recommends adults get 1 to 1.2 grams of protein per kilogram of body weight to shore up muscle mass and overall wellness. That translates to 68 to 82 grams of protein each day for a 150-pound person. Rather than get stuck on the math, dietitians encourage people to simply aim to consume 25 to 30 grams of protein at every meal.
