According to the Vegetarian Society, women need approximately 45 grams of protein every day, while men need about 55 grams. More is needed for pregnant or nursing women, or for individuals who live very active lifestyles. While protein is essential for nutrition, too much protein can cause health conditions. The Mayo Clinic states that the body can't store excess protein, and in most cases just eliminates what it doesn't need, but individuals with kidney or liver issues may experience harmful side effects due to the body's inability to excrete the protein efficiently. Following a basic protein diet offers health benefits, when used with sense and caution.
Meats
Choose lean meats with high protein values such as turkey breast and chicken for meals. Three to four- ounce servings of meat are recommended as a portion size. A portion of chicken breast offers about 32 grams of protein, while turkey offers about 21 grams.
Dairy
Add high protein dairy products to your diet, such as egg whites and low fat or skim milk, which provide the protein without the fat or calories of regular dairy products. According to the RDA, one cup of milk contains approximately 8 grams of protein, while a small 8-ounce container of yogurt may contain roughly 11 grams of protein.
Seafood
Choose seafood high in protein while offering dietary benefits such as fish, which includes salmon (high in omega-3 fatty acids for heart health). A 3-ounce serving of salmon offers about 19 grams of protein.
Legumes
Select legumes for inclusion in a daily diet, as they are rich in protein. Legumes include but are not limited to peas and many types of beans, including lima, kidney and other dry beans. One cup of dry beans contains about 16 grams of protein.
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