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How to Get Protein

Think beyond meat when it comes to meeting your body's daily need for protein, and you will discover new -- and healthy -- treats.


  • : 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)

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