A Bit About Protein

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Protein seems to be all the rage these days. Have you noticed how everything in the grocery store is marketed as “high protein”? I’ve seen protein bars, protein drinks, and even protein popcorn! There is no denying that protein is an essential macronutrient in our diet. Protein is responsible for numerous functions, including building and supporting cells and tissues, fighting infections, breaking down and transporting nutrients, carrying signals and oxygen, and driving the chemical reactions that keep us alive.1 But how much do we need, and does it matter where it comes from?

How Much Protein Do We Need?

According to the Dietary Guidelines for Americans, the recommended dietary allowance (RDA) for adults is 0.8 grams per kilogram of body weight per day.2 If you’re wondering what you weigh in kilograms, just divide your weight in pounds by 2.2. Remember, when it comes to nutrition, everyone is different. What I am sharing here is a general guideline. You also need to consider factors such as age, kidney health, and any underlying illnesses. Athletes, older adults, or those recovering from an illness or injury often need more protein, roughly 1.2-2.0 g/kg/day.2 My advice is to spread protein across meals throughout the day for the best results, aiming for about 25-30 grams of protein per meal. "Now that we know how much protein we need, the next big question is: Does it matter where our protein comes from? The short answer is yes—there are differences between protein from plants and protein from animals."

 Animal vs. Plant Protein

When people think of protein, they often picture a chicken breast or a steak. And it’s true—animal proteins like meat, poultry, fish, eggs, and dairy are considered “complete proteins.” That means they contain all nine essential amino acids your body can’t make on its own. They’re also very efficient for your body to digest and use.

Plant proteins, on the other hand, are a little different. Foods like beans, lentils, nuts, seeds, and whole grains often provide some—but not all—of the essential amino acids. That’s why they’re sometimes called “incomplete proteins.” But here’s the good news: by eating a variety of plant foods (like rice and beans together, or hummus with whole-grain pita), you can easily cover your bases. Some plant foods, such as soy, quinoa, and buckwheat, are complete proteins all on their own.

The extra perk of plant proteins? They bring along fiber, vitamins, minerals, and other health-boosting compounds, while usually being lower in saturated fat.

Challenge: This week, try adding one new plant protein to your meals!

I would love to know what your favorite protein is!

References

1. Clinic C. What Are Proteins? Definition, Types & Examples. Cleveland Clinic. Published June 24, 2025. https://my.clevelandclinic.org/health/body/proteins

2. USDA. Dietary Guidelines for Americans 2020-2025. USDA; 2020. https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf