Your No-Fail, All-Day Balanced Protein Eating Plan

Beautiful young black woman with huge happy smile, holding breakfast cereal of cornflakes in a bowl, and a spoon in other hand. Taken against a white background.

Last month we gave you 10 great sources of protein. Now let’s talk about how to get balanced doses of protein throughout the day. Doing so jump-starts your metabolism, which helps weight loss. Here are the key tips courtesy of University of Missouri researcher Heither Leidy and

1 Eat breakfast “Breakfast, in general, provides benefits for appetite control and satiety, or feelings of fullness,” Leidy said. “Eating a protein-rich breakfast containing about 30 grams of protein leads to even greater satiety throughout the day and can reduce unhealthy snacking.”

Leidy said you should aim for 1.2-1.6 grams of protein per kilogram of body weight. So a 150-lb woman who wants to lose weight or prevent weight gain should eat about 90-100 grams of protein a day.

That equates to about 30 grams of protein per meal.


2. Plan ahead Rather than save your protein for dinner, as most people do, “eat it for breakfast,” Leidy says. Try Greek yogurt or casserole with eggs.

3. Consume high-quality protein Not all proteins are created equal. High-quality, or “complete,” proteins found in animal-based foods such as beef, pork, poultry, fish, eggs and dairy products contain all the essential amino acids and are easily digestible.

Most plant-based proteins found in vegetables and grains are considered lower quality, or “incomplete,” proteins because they lack one or more essential amino acids and are less digestible.

Story Source: Based on materials provided by the University of Missouri-Columbia, and an article originally written by Sarah Clinton


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