Women/girls older than 19 ought to consume 46 gr. of protein daily, while men/boys older than 19, should consume 56 gr. of protein daily. If you don’t enter enough protein then you should not change your entire diet. You just need to make sure you consume some of the following ingredients.
Tuna
One can of tuna contain 25 grams of protein.
Boiled eggs
You will find 100 calories and 6 grams of protein in one boiled egg.
White cheese low in fat
One cup of this type of cheese contains 25 grams of protein.
Beans
A cup of cooked beans consists from 18 to 22 gr. of protein.
Turkey
90 grams of turkey has 25 grams of protein.
Nuts
By consuming 25 grams of almonds you are entering about 6 gr. of protein in your body.
Pumpkin seeds
Half a cup of pumpkin seeds contains 14 grams of protein.
Oat meal
One portion of oat meal contains 5 grams of protein.
Peanut butter
A single teaspoon of peanut butter contains 4 grams of protein.
Chocolate milk
A glass of chocolate milk can contain from 8 to 11 gr. of protein.
Yogurt
You can enter 17 grams of protein in your organism by consuming 170 grams of yogurt.
