Which dishes contain the daily norm of proteins: an explanation

White – one of the most important nutritional elements. Our body uses it to build and maintain musclesrecover from injuries, produce hormones, and fight infections.

When measuring protein needs it is important to consider a person’s muscle mass, age, gender, etc. For example, athletes may actually need a higher amount of protein. This is because they use more energy during the day.

But it is recommended norm for an average adult – 0.8 g of protein per kilogram of body weight.

To find out which dishes can help meet the daily need for protein, “UP. Life” used sources Healthline, The Washington Post and WebMD.

How to add more proteins to the diet? The basis balanced nutrition there is not only protein, but compliance with the ratio of nutrients necessary for the normal functioning of the body.

In such a diet, they are combined vitaminsminerals, as well as proteins, fats and complex carbohydrates.

In the diet, protein should correspond to 10% to 35% of calories. If your daily requirement is 2000 calories, that’s about 200-700 calories of protein. Best consume 15-30 g of protein at each meal.

The rest diet should consist of carbohydrates (40–50%) and fats (25%), which are also necessary for a balanced diet.

Such a balanced diet requires some planning, but everything is not as difficult as it may seem.

The recommended norm for an average adult is 0.8 g of protein per kilogram of body weight.

Here are some examples of nutritious protein foods that you can easily prepare at home:

• Greek yogurt with strawberries and almonds

27.5 g of protein per serving

• ¾ cup of natural Greek yogurt
• 1 tablespoon of chia seeds
• ½ cup chopped strawberries
• ¼ cup almond flakes

It is worth choosing natural Greek yogurt. It contains a lot of protein and probiotics – useful bacteria that support the health of the intestinal microflora and improve metabolism.

Add some chia seeds, berries, and almonds for a meal rich in fiber, vitamins, healthy fats, and plant-based protein.

• Sour milk cheese with blueberries and walnuts nuts

29.5 g of protein per serving

• 1 cup of cheese (120-150 g)
• ¼ cup walnuts
• ½ cup blueberries
• ½ teaspoon of cinnamon

One glass of cottage cheese contains about 25 grams of protein – this is a real protein record among dairy products.

One glass of cottage cheese (120-150 g) contains about 25 grams of protein – this is a real protein record among dairy products.

• burrito

25 g of protein per serving

• ⅓ cup of boiled black beans
• ¼ cup chopped and cooked sweet potato (sweet potato)½ avocado (peeled and sliced)
• 1 whole grain tortilla

To save time, you can make a few burritos ahead of time and freeze them, then just heat one up in the microwave in the morning.

By adding black beans, sweet potatoes and half an avocado, you will enrich the dish with fiber, vitamins and minerals.

• Salad with chicken and lentils

37-40 g of protein per serving

• ½ cup of boiled lentils
• 85 g of chicken fillet, baked or grilled
• 1 cup mixed green salad or baby spinach
• ¾ cup of chopped vegetables (cucumbers, carrots, peppers or tomatoes)
• olive oil and apple cider vinegar dressing (or any other to your taste)

This is a great example of a balanced and nutritious meal that combines protein from chicken and vegetable protein from lentils.

Fresh vegetables add fiber, vitamins and antioxidants, and olive oil dressing provides the body with healthy fats.

This is a great example of a balanced and nutritious meal that combines protein from chicken and vegetable protein from lentils.

• Roll with turkey and hummus

25 g of protein per serving

• 1 whole grain tortilla
• 1-2 tablespoons of hummus
• 1 slice of cheddar or mozzarella cheese
• 2 slices of baked turkey breast
• chopped lettuce, tomatoes and onions

A quick and convenient lunch can be prepared by simply wrapping a protein base and fresh vegetables in a whole wheat tortilla. If you like cuts of meat, prefer turkey or chicken – they are less processed and contain fewer additives than sausages or salami.

For a vegetarian option, you can replace the turkey with tofu.

• A bowl of brown rice

28–39 g of protein per serving

• ½ cup of boiled brown rice
• 85g (about 3oz) chicken fillet or tofu
• ¼ cup of boiled beans (black or red)
• ¼ cup of boiled lentils
• ½ cup of roasted peppers, onions and spinach

This is a simple and versatile option for a hearty meal with a high protein content.

Mix rice, chicken or tofu and vegetables in a bowl. Then add beans, lentils and your favorite spices – this is how you get a balanced, nutritious and very tasty dinner.

Seafood and oily fish are one of the healthiest sources of protein because they are rich in omega-3 fatty acids (essential nutrients that the body cannot produce on its own).

• Seafood with vegetables and quinoa

About 36g of protein per serving

• about 115 g of seafood or fatty fish (salmon)
• 1 cup of boiled quinoa
• 1 cup broccoli and cauliflower sauteed with garlic and olive oil

Seafood and oily fish are one of the healthiest sources of protein because they are rich in omega-3 fatty acids (essential nutrients that the body cannot produce on its own).

• Beef and lentil cheeseburgers

About 30g of protein per serving

• 1 burger patty, prepared from a mixture of ground beef and cooked lentils in a ratio of 2:1
• 1 whole grain bun
• 1 slice of cheddar cheese
• chopped salad, tomato slices

This burger combines animal and vegetable protein, making it a hearty and nutritious choice for lunch or dinner.

When you prepare ground beef dishes, it is useful to replace part of the meat with cooked brown lentils. It adds up fiber and additional nutrients.

Brown lentils are rich in protein, have a delicate flavor and resemble cooked ground beef in appearance and texture.