{"id":301349,"date":"2025-11-19T14:54:22","date_gmt":"2025-11-19T14:54:22","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/301349\/"},"modified":"2025-11-19T14:54:22","modified_gmt":"2025-11-19T14:54:22","slug":"heres-how-to-get-enough-protein-in-a-day","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/301349\/","title":{"rendered":"Here\u2019s How to Get Enough Protein in a Day"},"content":{"rendered":"<p>\u201cFor most healthy people, higher protein diets are safe and well tolerated. But if your overall calorie intake is too high even <a href=\"https:\/\/www.gq.com\/story\/too-much-protein-what-happens\" rel=\"nofollow noopener\" target=\"_blank\">excess protein<\/a> can contribute to weight gain,\u201d says Jordan, who adds that anyone with kidney disease should <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29580379\/\" rel=\"nofollow noopener\" target=\"_blank\">check with their doctor<\/a> before increasing their intake.<\/p>\n<p>As long as your energy expenditure remains high, it shouldn&#8217;t affect your health goals too much.<\/p>\n<p>\u201cIf your total calorie intake is appropriate for your goals, excess protein is unlikely to be stored as body fat,\u201d adds Rail. \u201cProtein also has a higher thermic effect, meaning the body uses more energy to digest it compared to carbs or fat.\u201d<\/p>\n<p>That said, Rail adds that extremely high protein diets without enough fiber or hydration can create digestive issues. And there\u2019s another consideration. \u201cAt higher intakes the calories contributed by dietary protein can begin to displace the opportunity to include other important foods, such as plants, legumes. mushrooms, nuts, seeds and fruits,\u201d Richardson says. \u201cThese other foods contribute other key dietary factors, such as fiber, different micronutrients, and phytonutrients, some of which are essential and others major positive players in determining gut health, brain health and mitochondrial function.\u201d<\/p>\n<p>How to eat 100g of protein a day<\/p>\n<p>100 grams of protein is a common goal for especially active people. On a 2,000-calorie diet, 100 grams of protein is 20% of your total calories, so you can hit 100g and still have room for other meals.<\/p>\n<p>\u201cIt\u2019s less complicated than you might think,\u201d Jordan says. \u201cThe aim is progress over perfection. Once you start paying attention to your protein and build the habit, you\u2019ll feel the difference quickly.\u201d<\/p>\n<p>To hit 100 grams of protein, she suggests a typical day could look like this:<\/p>\n<p>Breakfast: 200g Greek yogurt with 40g of a nutritional supplement powder, berries and tsp butter (optional) ~38g<br \/>Lunch: Chicken breast with 100g quinoa and roast veg tray bake ~32g<br \/>Dinner: Lentil and chickpea curry with 150g cooked lentils + 100g cooked chickpeas, served with 100g cooked brown rice and a dollop of Greek yogurt ~30g protein<\/p>\n","protected":false},"excerpt":{"rendered":"\u201cFor most healthy people, higher protein diets are safe and well tolerated. But if your overall calorie intake&hellip;\n","protected":false},"author":2,"featured_media":301350,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61],"tags":[2752,299,97,269,2751,673],"class_list":{"0":"post-301349","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-digital_syndication","9":"tag-food","10":"tag-health","11":"tag-nutrition","12":"tag-textbelowcentergridwidth","13":"tag-wellness"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/301349","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=301349"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/301349\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/301350"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=301349"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=301349"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=301349"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}