How To Get Enough Proteins From Meals

A Protein-packed meal plan not only helps you build bigger biceps, it also protects your heart according to research in The Journal of the American Medical Association. A good amount to shoot for is atleast 131g a day if you lift regularly. Here is a snapshot of how to consume that amount, spread evenly throughout the day. 

The Pie Chart Clearly Shows Us How Much Amount Of Protein Is Required Everyday and how to consume that from our Daily Breakfast, Lunch, Snack and Dinner.

Explanation Of The Pie-Chart:

Breakfast:

The Breakfast should provide you 33 grams of protein.

Take at least 3 eggs for your breakfast which will provide you 21 grams of protein. The rest of which you could get from bacons and cheese.

Morning Snack:

Your Morning snack should be protein packed with 24 grams cottage cheese.

Lunch:

And For Lunch you can get your 23 grams of proteins from turkey sandwich (15 grams protein) and 2 slices whole meat bread (8 grams protein).

Evening Snack:

Your evening snack protein can be got from just almonds which has 6 grams of protein from just 20 grams.

Dinner:

Your dinner should be the best with highest protein intake with 45 grams from tenderloins (42 g) and spinach (3 g).

Note: This Food type are mainly focused on Western countries only. If your eating habits differ from theirs then you can prefer some equivalent meals for your protein.