intake into four equal amounts for breakfast, lunch, a snack and dinner. If you work out at a high level, consider eating another 50 grams of protein before you go to bed to help with overnight muscle repair.
You might be familiar with calorie counting, but it’s also important to know how to tally your protein intake. While one ounce of chicken weighs 28 grams, it contains only about 9 grams of protein. So it takes a 3-ounce portion to deliver 27 grams of protein, or about one-quarter of the average daily need.
27-Gram Protein Portions
3 ounces of fish, turkey, chicken or lean beef
7 ounces plain Greek yogurt
3/4 cup cottage cheese
You can also get high-quality protein from some plant-based foods. These include tofu, whole grains, legumes and nuts — all better options than eating extra red meat or any processed meats.
The USDA has more on high-protein foods and how to choose wisely.