Protein is the building block of your muscles, immune system, and even hormones.
- meat, fish, eggs, dairy
- beans, tofu, lentils, quinoa
- some whole grains and nuts
How much per day?
Rough guideline: 1–1.2g per kg of body weight.
That’s about 60–80g per day for most adults.
Or: include protein in every meal — about a palm-sized portion.
Why it matters
Protein helps you:
- stay full longer
- preserve muscle (especially during weight loss)
- recover from stress and exercise
- avoid energy crashes
Add more protein — meal by meal
Start your day with eggs or Greek yogurt. Add a spoonful of beans to salads or bowls. Snack on cottage cheese or a handful of nuts.