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I find it challenging to meet my daily protein goals. \u201cProtein is essential for building and repairing every cell in your body,\u201d says Ayla Barmmer, MS, RDN, LDN\u00a0and founder of\u00a0FullWell Fertility.<\/a> \u201cIt supports the creation of enzymes and hormones, boosts immune function, and helps transport nutrients.\u201d<\/p>\n I know I’m not alone: Whether or not they know it, many women in the United States are suffering from a protein deficiency<\/a>. \u201cInadequate protein intake can have widespread negative effects on the body, impacting multiple systems and functions,\u201d says Barmmer, listing off a host of symptoms I\u2019m simply not interested in experiencing, including feeling weak, reduced strength, brittle hair and nails, reduced ability to fight infection or illness, and mental fog.<\/p>\n Here are 4 signs you are not getting enough protein<\/strong><\/a>.<\/p>\n When it comes to asking \u201chow much protein do I need?\u201d the nutritionist also shares some simple rules: If you’re a sedentary adult, aim for one gram for every kilogram you weigh; if you\u2019re an active adult, 1.6 to 2.2 grams per every kilogram you weigh; and if you\u2019re over the age of 65, 1.2 to 1.5 grams per every kilogram you weigh. So if you weigh 165 pounds, that translates to 72.5 kilograms, so you\u2019re aiming for around 145 grams of protein a day.<\/p>\n Phew, this is even more intimidating than I thought. In an attempt to step up my protein game, Barmmer compiled a list of foods for me to eat as much as possible\u2014and I\u2019m sharing it with you. 2025 is the year of protein.<\/p>\n When it comes to eating fish, not all have the same amount of protein. There are more than 36 varieties that the FDA declares as healthy options<\/a>, and the four that are the highest when it comes to protein are tuna (24.4 grams of protein in a 100-gram serving for ahi tuna), salmon (25.92 grams in a 100-gram serving), cod (19.36 grams of protein in a 100-gram serving), and mackerel (25.45 grams of protein in a 100-gram serving).<\/p>\n These seeds may be tiny, but they are surprisingly mighty. Two tablespoons<\/a> of hemp seeds<\/a> have just as much protein as two egg whites\u2014along with all nine essential amino acids (a rarity), omega-3, and omega-6.<\/p>\n \u201cEggs<\/a> should absolutely be part of your weekly rotation, but you want to eat the egg with the yolk,\u201d says Barmmer. In a large egg, you\u2019ll get about six grams of available protein. \u201cEggs also have a good dose of brain- and liver- and gall-bladder-supporting choline.\u201d<\/p>\n Something green! Cooked green peas support eye and bone health (that\u2019s the vitamins C, K, and A) plus a lot of fiber\u2014and almost 9 grams of protein per cooked cup<\/a>. When it comes to protein, it\u2019s on par with foods like eggs, but has less fat and more fiber.<\/p>\n \u201cWhile they can and should be part of your rotation, don\u2019t expect things like peanut butter to be a significant protein source in your diet,\u201d says Barmmer. \u201cThey will give a small boost, but it simply requires too much in terms of volume and calories to reach your protein needs with them. For example, it would take 679 calories worth of peanut butter (7 tablespoons) to equal 175 calories of a three-ounce serving of lean beef.<\/p>\n If you\u2019re gluten-free, plant-based, or on a whole foods diet, quinoa<\/a> should be a big part of your diet. \u201cThis grain-like seed is one of the few complete plant protein sources providing about eight grams per cup,\u201d says Barmmer. \u201cIt\u2019s rich in magnesium and fiber as well.\u201d<\/p>\n<\/div>\nFish<\/h2>\n
Hemp Seeds<\/h2>\n
Eggs<\/h2>\n
Green Peas<\/h2>\n
Nut butter<\/h2>\n
Quinoa<\/h2>\n