The Tamesis
I find it challenging to meet my daily protein goals. “Protein is essential for building and repairing every cell in the body,” says Ayla Barmmer, MS, RDN, LDN, founder of FullWell Fertility. “It supports enzyme and hormone production, enhances immune function, and helps deliver nutrients.”
I know I’m not alone: Whether they know it or not, many women in the United States suffer from protein deficiencies. “Insufficient protein intake can have widespread negative effects on the body, affecting multiple systems and functions,” says Bammer, listing a list of symptoms I simply don’t want to experience, including feeling weak, losing strength, brittle hair and nails, a reduced ability to fight off infection or illness, and mental fog.
Here are 4 signs you’re not eating enough protein.
Nutritionists also share some simple rules when it comes to “how much protein do I need?” If you’re a sedentary adult, aim for one gram per kilogram of body weight; if you’re an active adult, 1.6 to 2.2 grams per kilogram of body weight; and if you’re over 65, aim for 1.2 to 1.5 grams per kilogram of body weight. So if you weigh 165 pounds, that’s the equivalent of 72.5 kilograms, so you should aim for about 145 grams of protein per day.
Phew, this is scarier than I thought. To boost my protein levels, Barmer compiled a list of foods to eat as often as possible—and now I’m sharing it with you. 2025 is the year of protein.
fish
When it comes to eating fish, not all fish contain the same amount of protein. There are more than 36 varieties of healthy choices declared by the FDA, of which the four with the highest protein content are tuna (24.4 grams of protein per 100 grams of tuna), salmon (25.92 grams of protein per 100 grams), cod (19.36 grams of protein per 100 grams) and mackerel (25.45 grams of protein per 100 grams). 100g serving size).
cannabis seeds
These seeds may be small, but they are surprisingly powerful. Two tablespoons of hemp seeds have as much protein as two egg whites and also contain all nine essential amino acids (rare), omega-3 and omega-6.
egg
“Eggs should definitely be part of your weekly rotation, but you want to eat eggs with the yolk on,” says Barmer. In one large egg, you’ll get about six grams of usable protein. “Eggs also contain high amounts of choline, which supports the brain, liver and gallbladder.”
Haricot vert
Something green! Cooked green peas support eye and bone health (i.e., vitamins C, K, and A), plus contain high amounts of fiber, with nearly 9 grams of protein per cup of cooked peas. In terms of protein, it’s comparable to foods like eggs, but with less fat and more fiber.
nut butter
“While they can and should be part of your rotation, don’t expect something like peanut butter to be a significant source of protein in your diet,” says Barmer. “They give a little boost, but it requires too much bulk and calories to meet your protein needs. For example, it takes 679 calories of peanut butter (7 tablespoons) to equal 175 calories of 3 ounces of lean beef.
Quinoa
If you follow a gluten-free, plant-based, or whole foods diet, quinoa should be an important part of your diet. “This grain-like seed is one of the few sources of complete plant protein, providing about 8 grams per cup,” says Barmer. “It’s also rich in magnesium and fiber.”
