Instructions

• : Always check with your doctor before making major dietary changes.
• Step 1: Know the numbers Know the numbers when learning how to get protein into your diet, keeping in mind the average adult requires 45 to 56 grams of protein daily.
• Step 2: Maintain a traditional American diet Maintain a traditional American diet containing meat, fish, and dairy as primary ways to get protein.
• TIP: Grill tofu as a substitute for meat or fish.
• Step 3: Incorporate plant-based proteins Incorporate more plant-based proteins into your diet by consuming foods such as soy products and nuts.
• Step 4: Combine plant proteins Combine common plant proteins daily, mixing whole grains, beans, and seeds to fully meet protein needs.
• Step 5: Add protein shakes Add protein shakes to your diet, but don't skimp on whole foods needed for nutritional balance.
• TIP: Instead of buying expensive protein shakes, consider finding recipes and making them at home.
• Step 6: Learn how to add on-the-go foods Learn how to add on-the-go foods to your diet to obtain protein, including yogurt, cheese sticks, or hard-boiled eggs.
• Step 7: Try new products Try new protein-rich foods, like veggie burgers and cheese, tempeh, almond milk, or soy coffee creamer. Many items wait on your grocer's shelf for a chance to get into your shopping basket and diet.
• FACT: A lawsuit forced John Harvey Kellogg to change the name of his first cold cereal. The resulting name is still used today -- granola.

You Will Need

• Meat and fish
• Dairy
• Soy products
• Nuts
• Grains
• Beans
• Seeds
• Protein shakes
• Yogurt
• Cheese sticks
• Eggs
• Tofu (optional)