Some people suffer from protein deficiency, which negatively affects muscle health and some important vital processes in the body, but there are many simple ways to compensate for this deficiency without following special diets.
Healthy adults are generally advised to consume approximately 0.8-0.83 grams of protein per kilogram of body weight. A person weighing 60 kg needs approximately 48-50 grams of protein daily, a person weighing 70 kg needs approximately 56-58 grams, and a person weighing 80 kg needs approximately 64-66 grams. There are some easy ways to meet the body's protein needs without following special diets.
To get a good amount of protein, breakfast should include eggs, cheese, or yogurt and milk, or any plant-based product rich in protein such as grains and legumes. For example, vegetables and a slice of whole-grain bread can be added to an omelet, or cottage cheese with berries, fruit, or nuts, or a spoonful of nut butter can be added to porridge, taking into account body weight and medical guidelines in special cases.
White meat, fish, eggs, lentils, beans, and chickpeas are suitable options for obtaining protein from breakfast or lunch. It is also recommended to eat tuna salad or salads with added cheese at lunch and dinner to obtain the necessary amounts of vitamins, minerals, and proteins for the body. It is preferable to avoid canned or processed meats that harm the health of the digestive system and the body's metabolic processes.
Biscuits, snacks and sweets can be dispensed with between meals, and replaced with protein-rich snacks such as cheese slices, boiled eggs or nuts, or eating fruit salads with added yogurt or cream.
Beans, lentils, peas, and chickpeas are often seen as complements to meat on food dishes, although they are a rich source of plant protein and fiber. Legumes can be added to soups, salads, stews, and sauces, and boiled chickpeas can be added to salads to get plant protein as well.
There is no need to cook entirely new meals to get extra protein. For example, you can add minced turkey, tuna, or cheese to a pasta dish, add fish or beans to soups, and add cottage cheese cream to sandwiches.
Often, people fail to meet their daily protein needs due to time constraints, not a lack of products. However, quick, protein-rich meals can be prepared quickly, such as omelets, tuna sandwiches, a dish containing chicken meat with vegetables, or eating quantities of cheese with each meal.
Protein powder may be useful when time is short or it is difficult to meet the need for regular food, but it does not replace the protein we get from food. Therefore, it can be added to milk, porridge, or some juices, while being careful to eat a complete diet rich in vegetables and fruits that provide the necessary vitamins and minerals.
