Want to learn how to get 130 grams of protein a day?
Protein is a major nutritional requirement for a healthy body that is often overlooked by people. One thing to note? Not all sources of protein are created equally.
Here, we’ll be going over everything you need to know to consume your daily serving of protein in a healthy way. That includes what foods to eat and foods to avoid.
In this article
Balanced Breakfast
A balanced breakfast is the key to getting 130 grams of protein a day. To reach this goal, incorporate a variety of high-protein food sources into your meal. Start your day off with a boiled egg and a small portion of cooked oats. Add in a scoop of protein powder or Greek yogurt for a quick and easy way to get your daily dose of protein intake.
Incorporate a handful of nuts for additional nutrition, such as walnuts, almonds, and peanuts. Next, round out your meal with a piece of whole wheat toast with peanut butter or a banana and some cottage cheese. Top off your meal with a glass of skim milk for extra calcium and vitamin D.
Lean Meat Lunch
Lean meats such as chicken breast or turkey are a great source of high-quality protein. Eating lean meats for lunch can easily add 17-34 grams of protein to your day’s intake. Consider tandoori chicken wings or grilling up some chicken breast and topping it with light olive oil and balsamic vinegar.
You can also pair it with a side dish of sautéed greens like spinach or kale for added flavor and protein. Lean red meats like beef are also an option, although be sure to choose the leanest cuts available. Grilled or roasted lean meats can easily be the star of your lunch meal. A
Plant-Based Power Dinner
Start out the day with a hearty smoothie made from nuts, seeds, fruits, greens, and plant proteins. Follow this up with a high-protein lunch such as a quinoa bowl. Include a helping of roasted chickpeas or spiced lentils for added plant-based proteins.
For dinner, make a stir-fry with a base of quinoa and plenty of mixed veggies. Add a sprinkle of hemp or pumpkin seeds to boost the benefits of protein content.
Post-Workout Recover
Proper post-workout recovery depends on getting enough protein to help repair and rebuild muscles. It is best to spread out protein consumption throughout the day to enhance the efficiency of absorption. Aim to get 30 grams of protein per meal and an additional 20-30 grams as snacks.
Eating a healthy diet is the key to maintaining proper nutrition and muscular health long term. Not only will this provide energy to meet the demands of your workout routine, but it will help you reach your fitness goals.
Setting Your Target: How to Get 130 Grams of Protein a Day
How to get 130 grams of protein a day is achievable with the right combination of whole foods. Eating a balanced whole-food diet will benefit your body and ensure you get adequate protein daily.
Try it out, and you’ll see the benefits of your body and healthy routine. Try it out, and you’ll be happy you did!
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