I find getting enough protein daily challenging. “Protein is essential for building and repairing every cell in your body,” says Ayla Barmmer, MS, RDN, LDN and founder of FullWell Fertility. “It supports the creation of enzymes and hormones, boosts immune function, and helps transport nutrients.”
I know I’m not alone: Whether or not they know it, a lot of woman are dealing with a protein deficiency. “Inadequate protein intake can have widespread negative effects on the body, impacting multiple systems and functions,” says Barmmer, listing off a host of symptoms I’m simply not interested in experiencing, including feeling weak, reduced strength, brittle hair and nails, reduced ability to fight infection or illness, and mental fog.
When it comes to asking “how much protein do I need?” the nutritionist also shares some simple rules: If you’re a sedentary adult, aim for one gram for every kilogram you weigh; if you’re an active adult, 1.6 to 2.2 grams per every kilogram you weigh; and if you’re over the age of 65, 1.2 to 1.5 grams per every kilogram you weigh. So if you weigh 165 pounds, that translates to 72.5 kilograms, so you’re aiming for around 145 grams of protein a day.
Phew, this is even more intimidating than I thought. In an attempt to step up my protein game, Barmmer compiled a list of foods for me to eat as much as possible—and I’m sharing it with you. 2025 is the year of protein.
Fish
When it comes to eating fish, not all have the same amount of protein. There are more than 36 varieties that the FDA declares as healthy options, and the four that are the highest when it comes to protein are tuna (24.4 grams of protein in a 100-gram serving for ahi tuna), salmon (25.92 grams in a 100-gram serving), cod (19.36 grams of protein in a 100-gram serving), and mackerel (25.45 grams of protein in a 100-gram serving).
Hemp Seeds
These seeds may be tiny, but they are surprisingly mighty. Two tablespoons of hemp seeds have just as much protein as two egg whites—along with all nine essential amino acids (a rarity), omega-3, and omega-6.
Eggs
“Eggs should absolutely be part of your weekly rotation, but you want to eat the egg with the yolk,” says Barmmer. In a large egg, you’ll get about six grams of available protein. “Eggs also have a good dose of brain- and liver- and gall-bladder-supporting choline.”
Nut butter
“While they can and should be part of your rotation, don’t expect things like peanut butter to be a significant protein source in your diet,” levels Barmmer. “They will give a small boost but it simply requires too much in terms of volume and calories to reach your protein needs with them. For example, it would take 679 calories worth of peanut butter (7 tablespoons) to equal 175 calories of a three-ounce serving of lean beef.
Quinoa
If you’re gluten-free, plant-based, or on a whole foods diet, quinoa should be a big part of your diet. “This grain-like seed is one of the few complete plant protein sources providing about eight grams per cup,” says Barmmer. “It’s rich in magnesium and fiber as well.”
Greek yoghurt
Thicker and creamier than regular yoghurt because it’s fermented for longer, Greek yoghurt’s health benefits far surpass the OG variety. “From a nutrition perspective, Greek yoghurt typically has significantly more protein—often two times as much!—and fewer carbohydrates than regular yoghurt,” says clinical nutritionist Heather Hodson, RDN, CDCES at NYU Langone Health. It’s also a fantastic source of calcium, which helps maintain strong bones and teeth.
Cottage cheese
Big on social media recently, cottage cheese is having a come back. “Just half of a cup of cottage cheese can provide between 12 and 16 grams of protein,” says Barmmer. All you need to do is read the label. “It contains casein, a slow-digesting protein that supports muscle repair and growth. It’s filling and rich in calcium.”
Powders
Protein powders or collagen peptides are a great addition to you diet if you’re looking to up your intake. “Collagen peptides are a convenient, bioavailable, and effective way to support your body’s collagen needs, particularly as production naturally declines with age,” says Barmmer. “Adding them to your diet can help maintain youthful skin, strong joints, and overall connective tissue health.”
Also read:
4 signs you’re not getting enough protein
The best time to have ashwagandha, according to experts
The best time to eat protein, according to experts