Why Is 20g of Protein a Good Target?
While overall protein needs vary based on age, weight, and activity level, consuming a moderate amount of protein, such as 20g, multiple times a day is a well-regarded strategy for maximizing benefits like muscle protein synthesis and appetite control. Protein is composed of amino acids, which are the fundamental building blocks of virtually every tissue in your body. A steady supply helps support your immune system, aid in recovery after exercise, and regulate your metabolism.
How to Get 20g of Protein from Animal Sources
Animal products are often considered "complete" proteins because they contain all nine essential amino acids. This makes them an efficient way to hit your protein goals. Here are some simple animal-based ideas:
- Eggs: Three large eggs scrambled or hard-boiled provide approximately 18-21g of protein. You can add a tablespoon of cottage cheese to your scramble for an extra boost. For a grab-and-go option, pre-make a dozen hard-boiled eggs for the week.
- Dairy: A cup of Greek yogurt (about 200g) can deliver around 17-20g of protein. Opt for plain yogurt to avoid added sugars and top with berries and seeds. Alternatively, half a cup of cottage cheese offers about 12g, so pair it with a handful of almonds or other nuts to reach 20g.
- Meat and Poultry: A three-ounce (85g) serving of cooked chicken breast or lean beef provides 26g and 22g of protein, respectively. You can also find 20g of protein in about 3.5 ounces (100g) of salmon. Portion cooked meats in meal prep containers for easy lunches.
- Fish: Canned tuna is a convenient, high-protein choice. Just half a can can get you 20g of high-quality protein. Add it to a salad or make a quick tuna salad for a filling snack or meal. A half-cup serving of canned salmon also provides 20g of protein.
How to Get 20g of Protein from Plant-Based Sources
Meeting your protein needs on a vegetarian or vegan diet requires combining various plant sources throughout the day to ensure you get all essential amino acids. Here are some effective plant-based strategies:
- Soy Products: One cup of firm tofu can offer about 20g of protein, while a 3/4 cup serving of tempeh provides a similar amount. These are great additions to stir-fries or can be baked and added to salads.
- Legumes: A cup of cooked lentils (18g protein) or a cup of cooked chickpeas (15g protein) can form the base of a high-protein meal. Pair half a cup of cooked lentils with a handful of nuts to achieve the 20g target.
- Seeds: High-protein seeds like hemp hearts (10g per 3 tbsp) or pumpkin seeds (9g per 1 oz) can be sprinkled on salads, oatmeal, or yogurt. Combine a scoop of soy protein powder with a tablespoon of chia seeds to create a chia seed pudding with well over 20g of protein.
- Whole Grains: Some whole grains contain a decent amount of protein. For example, a cup of cooked quinoa contains 8g of protein. Pair it with a cup of lentils for a protein-packed bowl.
Protein Comparison: Animal vs. Plant-Based
Both animal and plant sources can be excellent ways to get 20g of protein, but they differ in nutritional composition. Animal proteins are considered "complete" as they naturally contain all essential amino acids, whereas most individual plant proteins are "incomplete". However, by eating a variety of plant proteins, you can easily obtain all essential amino acids throughout the day.
| Feature | Animal Protein (e.g., Chicken, Greek Yogurt) | Plant Protein (e.g., Tofu, Lentils) |
|---|---|---|
| Completeness | Complete (contains all essential amino acids) | Often incomplete individually, but complete when varied |
| Associated Nutrients | Often contains B12, iron, and zinc; can be higher in saturated fats | Rich in fiber, antioxidants, and phytochemicals; lower in saturated fats |
| Processing | Varies widely, from lean poultry to processed meats | Ranges from whole foods (lentils) to highly processed meat alternatives |
| Environmental Impact | Generally higher carbon and resource footprint | Typically lower environmental impact |
Leveraging Protein Supplements for a Quick Boost
When time is short, supplements can provide a fast, easy way to get 20g of protein.
Protein Powder Shake
A single scoop of whey or a high-quality plant-based protein powder can often contain 20-25g of protein. Simply mix it with milk or a plant-based alternative. This is especially useful post-workout to support muscle recovery.
Protein Bars
Though convenient, it's important to choose protein bars wisely, as many are high in sugar and processed ingredients. Look for options with minimal added sugars and clean ingredients. A good bar can serve as an on-the-go snack to hit your 20g target.
Conclusion
Getting 20g of protein doesn't have to be a complex process. By incorporating smart, protein-rich foods into your diet, whether from animal or plant sources, you can easily meet this goal in a variety of delicious ways. For instance, a breakfast of three eggs, a lunch with a palm-sized piece of chicken, or a snack of Greek yogurt can all effectively deliver this targeted amount. Understanding the protein content in everyday foods and planning meals accordingly is key to consistent and effective protein intake.
Here's how much protein is in 98 popular foods
20g Protein Food Combinations
- Three large scrambled eggs with a tablespoon of cottage cheese: A quick and satisfying breakfast that delivers over 20g of protein.
- A cup of plain Greek yogurt topped with pumpkin seeds: Combines the high protein of yogurt with the plant-based protein of seeds for a powerful snack.
- Three ounces of grilled chicken breast: A simple, lean protein source that can be easily prepped and added to salads or wraps.
- A tuna salad sandwich on two slices of whole-grain bread: A classic lunch option, using about half a can of tuna to hit the protein mark.
- Lentil and quinoa bowl with sautéed vegetables: A hearty, fiber-rich vegan meal that combines these two sources to provide a complete protein.
- Protein powder smoothie with milk: The fastest way to get 20-25g of protein, perfect for a pre- or post-workout boost.
- Small fish portion (100g) with quinoa: A nutritious meal combining high-quality animal protein with a complete plant-based protein source.
