Ways to Eat Healthy Protein and Get Enough

How to get enough healthy protein

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What is protein and what does it do?

Protein is an essential macronutrient contained in food. Macronutrients are compounds your body needs in “large” amounts compared to “smaller” amounts such as vitamin D which is considered a micronutrient. Protein is needed to build strong muscles, maintain organs, make enzymes, provide structure to cartilage and aid the immune system. Amino acids are the building blocks of protein. Amino acids by themselves have important activity. There are 20 amino acids in the body. These can be classified as essential (9) or non-essential (11). All amino acids are important, but those the body is unable to make on its own are called essential amino acids (EAA). The only way your body can get them is by eating protein. Protein foods also provide satiety meaning they help you feel full longer.

How much protein do I need?

The amount of protein needed each day depends on a person’s age, gender and level of physical activity. Children need more because they are growing. Individuals who are physically active need more especially if resistance training. Adults over age 60 may need more because they aren’t as efficient at using it.

The Recommended Dietary Allowances (RDA) sets the minimum protein necessary to prevent deficiency for a young adult at 0.8 grams per kilogram body weight (or 0.36g/lb).1 This is the minimum to prevent deficiency and it may not be an optimum amount. If you are active, have some health problems or are over age 60 your protein needs to be healthy are likely closer to 1-1.2 grams of protein per kilogram body weight (or 0.45-0.54g/lb).2,3 To calculate how much you need a day multiply your weight (in lbs or kg) by the recommendation. For example, a 70kg (154lb) adult needs 70-84 grams of protein a day (1-1.2g protein/kg X 70kg). Spread out your protein needs over 3 meals. Of course, protein in snacks count too. If a primary goal is to gain muscle mass and you are doing resistance training 1.4-2.0g/kg (0.6-0.9g/lb) might be better.4,5 This means a 70kg (154lb) adult would need about 98-140 g protein/d.

Table 1. Protein Requirements
Protein Requirement grams protein/kg body weight grams protein/lb body weight Total grams daily protein per 70kg adult

To prevent deficiency

0.8

0.36

56

Suggested levels especially for those over 60 years

1-1.2

0.45-0.54

70-84

Heavy exercisers or to gain muscle mass

1.4-2.0

0.6-0.9

98-140

Where to find protein?

Protein is found in most food. When a food contains all 9 EAA in the levels your body needs that is considered a complete protein. Animal proteins are complete proteins. Most plant proteins are considered incomplete proteins, but some do have all EAA in the best proportions for our body to use.

Plant Sources of Protein Considered to be Complete

Soy products such as:

    • Tofu
    • Tempeh
    • Edamame
    • Soy milk

Grains such as:

    • Buckwheat
    • Amaranth
    • Hemp
    • Chia seeds
    • Quinoa

You don’t need to eat single foods that contain all essential amino acids. By combining certain plant foods in the same day (not necessarily the same meal), you can provide your body with all essential amino acids in the right proportions. You can do this, for example, by eating rice and beans together or by eating peanut butter on whole grain toast. Table 2 lists serving sizes and protein content of common foods.

In the United States we tend to get most of our protein from animal sources. Animal protein can fit into a healthy diet. The nutritional characteristics of animal foods vary by how they are raised. Meat/products from pasture raised animals will often contain slightly lower total and saturated fat, higher omega 3 fatty acids and a wider variety of phytonutrients.6-8

When we eat predominantly animal protein we miss out on the healthy fiber and phytonutrients found in plant sources of protein. Additionally, by decreasing animal sources of protein from your diet, you may lower your risk for high cholesterol, decrease risk of Type 2 Diabetes and lower inflammation.9,10 Eating less animal protein may also have environmental benefits.11 Non-animal protein is often less expensive.

What are healthy sources of animal protein?

  • Red Meat. Red meat includes beef, pork, lamb and goat. It is the myoglobin in meat that gives it a red color. Red meat tends to be higher in saturated fat. Red meat may also increase the risk of cardiovascular disease and some cancers.12,13 Recommendations are to limit red and processed meat especially. The American Institute for Cancer Research recommends limiting red meat consumption to no more than 3 portions per week or about 12-18 ounces (cooked) and eat little if any processed meat.14

Eating tips: If you eat red meat, consider having 2-3 days each week that do not contain any red meat. You can also cut back on red meat by mixing it with beans. For example, chili that has beans and hamburger or taco meat that is a mix of hamburger and lentils.

  • Poultry (Chicken/Turkey). All meat from poultry is considered white meat. However, poultry has both white and dark meat. But dark meat is not considered red meat. Dark meat has a higher fat content and is often more flavorful.

Eating tips: When you are making chicken, cook up some extra and store it in the freezer making it easy to put on salads or for quick meals.

Eating tips: Using canned fish is easy and quick way to start eating more fish.

  • Eggs. Eggs are a great source of protein. Limit to an average of one egg a day. If you can, choose free-range eggs because they often have more omega 3 fatty acids.6,7

Eating Tips: Eggs scrambled, poached, in an omelet or a stir-fry makes a nice addition to any meal. Egg salad sandwiches can make a quick lunch.

  • Dairy Products. There are a lot of dairy foods including: milk, cheese, yogurt, and ice cream. The data on which dairy products are healthy is mixed. Some dairy products can be high in saturated fats. So, you might want to limit your number of servings. Products from grass-fed cows may have a healthier fat profile.15

Greek yogurt is an excellent source of healthy protein. The straining process removes much of the liquid whey giving it a richer and creamier consistency. It is higher in protein than other yogurts. Most yogurt also has the benefit of providing probiotics (good bacteria) that keep the gut healthy.

Eating Tips: You can add yogurt to fruit or cereal, enjoy as a topping for chili, stews and soups, try it with berries and nuts for dessert, or even use it as a healthy, protein-packed replacement for sour cream or cream cheese in recipes. Read labels, yogurt with fruit added often contains a lot of added sugar. Opt for plain if you can to avoid added sugar.

Table 2. Protein Content of Common Foods

Protein Source

Portion Size

Grams of Protein

Meats, Poultry, and Fish

Beef/Turkey jerky

1 oz dried

10-15

Beef, Chicken, Turkey, Pork, Lamb

3 oz*

21

Fish, Tuna Fish

3 oz

21

Imitation Crab Met

3 oz

9

Seafood (Crabmeat, Shrimp, Lobster)

3 oz

18

Egg

1

6

Soy and Vegetable Protein

Soy milk

8 oz

7

Edamame, fresh or frozen

½ cup

8

Edamame, dry roasted

1 oz

13

Tofu

3 oz

9

Legumes and Nuts

Lentils

½ cup

9

Lima beans

½ cup

7

Kidney, black, navy, Cannellini beans

½ cup

8

Refried beans

½ cup

6

Hummus

½ cup

7

Peanut butter

2 Tbsp

7

Nuts

1 oz (1/4 cup)

4-6

Sunflower seeds

1 oz

5

Almond milk

8 oz

1

Milk and Dairy

Milk, skim or 1%

8 oz

8

Yogurt, plain, lowfat

8 oz

6-9

Yogurt, plain, fullfat

¾ cup

10

Greek yogurt. Plain, lowfat

¾ cup

15

Cheese, hard

1 oz

7

Cheese, soft

1 oz

4-6

Cottage Cheese, lowfat

½ cup

11-14

Grains

Bread

1 oz slice

2-3

Cereal

½ cup hot, ¾ cup cold

2-5

High protein cereals

¾ - 11/3 cup

10-20

White Rice, pasta

½ cup

2-4

Quinoa

½ cup

4-5

Vegetables

Fresh, frozen, canned

½ cup or 1cup raw leafy greens

2

Fruit

Fresh or canned in 100% juice

1 small or ½ cup

0

* A 3oz. serving of meat is about the size of a deck of cards

What animal protein sources to limit or avoid?

Processed meat has been treated through smoking, curing, salting, or fermentation. Examples include hot dogs, bologna, many lunch meats, and most bacon. Processed meat should be limited because it may increase risk of cardiovascular disease, dementia and some cancers.16,17 A practical recommendation would be to limit processed meat by eating less than 5 oz a week.

What are good sources of non-animal protein?

  • Tofu, Tempeh and Other Soy Products. Soy is a bean, but it has many forms and names. Tofu, tempeh (fermented soybeans) and other organic soy products are excellent low-fat sources of protein. Although tempeh has a mild nutty flavor, tofu is relatively flavorless. Soy milk can be a healthy alternative to dairy milk.

Eating Tips: Try adding tofu or tempeh to your next stir-fry. Crumble it in stews, soups, and pasta dishes, or lightly blend it and cook it up like scrambled eggs.

  • Beans/Legumes. Kidney, garbanzo/chickpeas, white, black, pinto, edamame (green soybeans), and lentils are just a few of various beans available. In addition to protein, legumes contain high amounts of fiber which helps us keep our gut microbiome healthy and reduces constipation.

Eating Tips: Soak dry beans overnight or boil 5 minutes and let sit for 1 hour before you cook them. Lentils don’t need to be soaked and cook up quickly. Cook extra and freeze some. Spreading the beans out on a parchment or silicon lined baking sheet. Freezing and then storing them in a bag makes them really easy to use for other recipes. Snack on hummus made from garbanzo beans or edamame with veggies and pita bread.

  • Nuts, Seeds, and Nut Butter. Almonds, walnuts, cashews, pine nuts, and peanuts (which are classified as a legume) are all good protein sources, as are sesame and sunflower seeds. They contain healthy fats but because of the high fat content they contain a lot of calories so watch serving sizes.

Eating Tips: Toasting nuts adds flavor. Try adding them to your morning oatmeal or salads. Look for nut butters that are “natural” meaning the oil is separated. Some nut butters have sugar or other oils added so check the labels.

  • Quinoa and Other Whole Grains. Whole grains can be an important source of protein. The grain with the highest protein content is quinoa (pronounced KEEN-wah), which is originally from South America. Although quinoa is technically a seed, it is usually regarded as a grain and can be found next to other grains in your local grocery store or co-op. Other whole grains that contribute some protein include brown rice, barley, buckwheat and whole wheat. Whole grains are also good sources of healthy fiber.

Eating Tips: Quinoa is simple and quick to make. Just add one cup of quinoa to 1 cup of water. Bring the water to a boil. Then reduce it to a simmer until the outer rings on the quinoa grains begin to separate and look like a halo (10-15 minutes). If the water boils off before the quinoa is ready, add a little more water. Add any sauce, oil, seasonings, or vegetables to suit your taste!

  • Imitation/Faux Meat. Veggie burgers are often made of seitan (from wheat), soy or other legumes. Newer versions such as Impossible Meats or Beyond Meat are made from mixtures of proteins from plant products such as soy, wheat and mushroom. Imitation meat often falls into the ultra-processed category of foods. However, there are many bean veggie burgers that would not be considered ultra processed. They also contain variable amounts of protein. Check out the labels.

Eating Tips: You can grill black bean burgers, brown soy-based “ground beef” for tacos, chili or your favorite pasta dish. There are also many recipes for making your own bean burgers.

Recipes

Tofu Veggie Chili

This chili is packed with plant protein and also fiber from the beans and veggies. It is delicious.

Ingredients

    • 1 block herbed tofu – frozen and thawed
    • 1 medium yellow onion - diced
    • 2 stalks celery- diced
    • 2-5 cloves garlic - minced
    • ½ large green bell pepper - diced
    • 2 medium carrots – grated
    • 1 tsp dried basil
    • 1-2 tsp dried oregano
    • 1-2 tsp cumin powder
    • 2-4 tsp chili powder
    • ½-1 tsp cayenne pepper
    • 1 large bay leaf
    • 2 30 oz cans diced or crushed tomatoes
    • 3 15 oz cans dark red kidney beans
    • Salt and black pepper to taste
    • Olive oil for cooking
    • Optional: elbow macaroni noodles
    • Optional toppings: shredded cheddar or pepper jack cheese, Parmesan cheese, crumbled tortilla chips, sour cream, cilantro

Directions

Heat large soup pan to low-medium, add 2-4 Tbl olive oil, heat briefly, then add onion. Sauté briefly. Add celery, garlic, bell pepper, carrots, and all herbs and spices. Stir often and cook gently until veggies begin to softened and everything is luxuriously fragrant. Squeeze out excess liquid from the tofu that will now feel like a sponge from being frozen and thawed. Crumble the tofu by hand into small and medium irregular pieces right into the veggies as they cook. Stir to combine thoroughly and cook gently 5-10 more minutes. Add cans of tomatoes one at a time while stirring, heat through. Add beans with their juices and stir to combine. Simmer everything gently on low heat for 45-60 minutes. The longer, low cooking let’s all the flavors meld nicely. This chili is even better the next day! Makes one very large pot.

Easy and Juicy Baked Chicken Breast

The method in this recipe keeps the boneless chicken breast juicy and tender every time!

Ingredients

    • 2-4 boneless, skinless chicken breast halves
    • Seasonings of choice or a dry rub, salt, and pepper
    • Avocado or canola oil or spray
    • 1 sheet of parchment paper

Directions

Preheat oven to 400°F. Oil a glass or casserole dish with avocado or canola oil. Make sure the dish is big enough so that all of the breasts have a little space between them. Do not crowd the dish. Season the chicken on both sides with salt and pepper and spices of choice. Place chicken in the dish. Generously coat the sheet of parchment paper with avocado or canola oil on one side and spread it around evenly. Flip the parchment paper onto the chicken with the oil side down. Tuck the paper in all around the chicken like a fitted sheet and press the paper down onto the chicken. Bake for 20-25 minutes, depending on thickness of breasts or until internal temperature reaches 155-160°F. Take chicken out and let it rest for 5 minutes covered with the paper. Chicken will continue to cook to reach the safe temperature of 165°F. Enjoy!

Baked Tofu

This baked tofu is perfect for snacking, salads, or stir-fries.

Ingredients

    • 1 14-16 oz package firm or extra-firm tofu, drained
    • 2 Tbl tamari or low-sodium soy sauce
    • 1 Tbl oil like olive, canola, or avocado
    • ½ tsp garlic powder
    • ½ tsp onion powder

Directions

Preheat oven to 400°F. Remove excess moisture from tofu by placing between two plates and then place a heavy object on the top plate like a cast-iron skillet or cutting board or a big heavy book (protect your book so it does not get wet!). Carefully tilt your whole masterpiece so the liquid can drain from the tofu as it gets squeezed. Let drain for at least 10 minutes. Meanwhile, mix the tamari, oil, garlic, and onion in a medium bowl. When the tofu is finished draining, either slice it into ½ inch slabs or cut into ¾-1 inch cubes. Place the tofu in the bowl with the tamari mixture and make sure to coat all surfaces of the tofu. Lightly oil a metal baking sheet and arrange tofu in a single layer. Bake for 25-30 minutes, flipping half way through with a thin metal spatula, until browned and firm. Allow to cool or use immediately. Can store in an airtight contained in the refrigerator for up to 5 days.

One-Pot Quinoa Beans and Greens

This is an easy and healthy one-pot dish with lots of plant protein.

Ingredients

    • 1 ¾ cup water or broth
    • 1 cup quinoa
    • 1 14-ounce can of any beans
    • 1 small garlic clove, minced
    • 2 Tbl extra-virgin olive oil
    • 1 bunch of greens – kale, spinach, collard, or other hearty dark leafy greens - chopped
    • 1 lemon, sliced into wedges

Directions

In a large pot, bring the water and quinoa to a boil with a pinch of salt. Turn heat to low, cover, and let simmer 13 minutes. Meanwhile, drain the beans and mince the garlic. When the quinoa has cooked for 13 minutes, layer in the garlic and chopped greens on top of the quinoa and return the lid for 3-5 minutes or until the greens are bright and tender. Mix this layer of garlic and greens into the quinoa along with the beans. Season with salt and pepper and fluff and mix well. Serve in bowls with a squeeze of lemon. You can make this dish more interested with the addition of any spices or herbs you desire. ½ tsp each of cumin and turmeric is nice.

For More Information

ORGANIZATION

TITLE

DESCRIPTION

Osher Center for Integrative Health

Osher Center for Integrative Health Resource Library

A variety of Integrative Whole Health handouts

What we know about integrative health care has come to us thanks to the efforts, experiences, and collective wisdom of people from many cultures and backgrounds. We wish to acknowledge all the healers, researchers, patients, and peoples who have informed the content of this tool.

Author

This handout was created by Kim Dittus, MD PhD and Sara Arscott, MS, PhD for the Osher Center for Integrative Health at the University of Wisconsin – Madison.

Originally Created: December 2025

References

1. Food and Nutrition Board IoM, National Academies,. Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Total Water and Macronutrients. Accessed Dec 2025, https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly

2. Harris S, DePalma J, Barkoukis H. Protein and Aging: Practicalities and Practice. Nutrients. Jul 28 2025;17(15)doi:10.3390/nu17152461

3. Guadagni M, Biolo G. Effects of inflammation and/or inactivity on the need for dietary protein. Curr Opin Clin Nutr Metab Care. Nov 2009;12(6):617–22. doi:10.1097/MCO.0b013e32833193bd

4. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8

5. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. Mar 2018;52(6):376–384. doi:10.1136/bjsports-2017-097608

6. Karsten H, Patterson P, Stout R, Creas G. Vitamins A, E and fatty acid composition of the eggs of caged hens and pastured hens. Renewable Agriculture and Food Systems. March 2010 2010;25(1)(S1):45–54. doi:10.1017/S1742170509990214

7. Sergin S, Jambunathan V, Garg E, Rowntree JE, Fenton JI. Fatty Acid and Antioxidant Profile of Eggs from Pasture-Raised Hens Fed a Corn- and Soy-Free Diet and Supplemented with Grass-Fed Beef Suet and Liver. Foods. Oct 28 2022;11(21)doi:10.3390/foods11213404

8. Nogoy KMC, Sun B, Shin S, et al. Fatty Acid Composition of Grain- and Grass-Fed Beef and Their Nutritional Value and Health Implication. Food Sci Anim Resour. Jan 2022;42(1):18–33. doi:10.5851/kosfa.2021.e73

9. Yu X, Pu H, Voss M. Overview of anti-inflammatory diets and their promising effects on non-communicable diseases. Br J Nutr. Oct 14 2024;132(7):898–918. doi:10.1017/s0007114524001405

10. Lamberg-Allardt C, Bärebring L, Arnesen EK, et al. Animal versus plant-based protein and risk of cardiovascular disease and type 2 diabetes: a systematic review of randomized controlled trials and prospective cohort studies. Food Nutr Res. 2023;67doi:10.29219/fnr.v67.9003

11. Stanford University. Meat's Environmental Impact. Accessed Jan 15, 2026, https://woods.stanford.edu/news/meats-environmental-impact

12. Ungvari Z, Fekete M, Varga P, et al. Association between red and processed meat consumption and colorectal cancer risk: a comprehensive meta-analysis of prospective studies. Geroscience. Jun 2025;47(3):5123–5140. doi:10.1007/s11357-025-01646-1

13. Sun Y, Liu B, Snetselaar LG, et al. Association of Major Dietary Protein Sources With All-Cause and Cause-Specific Mortality: Prospective Cohort Study. J Am Heart Assoc. Feb 2021;10(5):e015553. doi:10.1161/jaha.119.015553

14. American Institute for Cancer Research. Limit Consumption of Red and Processed Meat. Accessed Jan 20, 2026, https://www.aicr.org/cancer-prevention/recommendations/limit-consumption-of-red-and-processed-meat/#:~:text=According%20to%20the%20AICR%2C%20you%20should:%20*,meat%20weekly%20can%20increase%20your%20cancer%20risk.

15. Alothman M, Hogan SA, Hennessy D, et al. The "Grass-Fed" Milk Story: Understanding the Impact of Pasture Feeding on the Composition and Quality of Bovine Milk. Foods. Aug 17 2019;8(8)doi:10.3390/foods8080350

16. Griffiths A, Matu J, Tang EYH, et al. Foods, dietary patterns, and risk of vascular dementia: a systematic review. Nutr Metab (Lond). Dec 18 2024;21(1):105. doi:10.1186/s12986-024-00880-2

17. Li-Hua P, Bajinka O. Processed Meat Health Risks: Pathways and Dietary Solutions. J Nutr. Nov 2025;155(11):3584–3594. doi:10.1016/j.tjnut.2025.08.030


Keywords:
Nutrition, protein, meat, eggs, beans, fish 
Doc ID:
160336
Owned by:
Sara A. in Osher Center for Integrative Health
Created:
2026-03-31
Updated:
2026-04-02
Sites:
Osher Center for Integrative Health