A typical diet should contain between 10 and 35 percent protein daily, according to the Institute of Medicine. For a 2,000-calorie diet, the minimum daily intake for protein should be 50 g, or 16.7 g at each of three meals. Meals containing 7 g of protein are low in protein and may be part of a low-protein diet. You might need a low-protein diet if you have a disease related to the liver or kidneys or suffer from gout. Devising meals with 7 g of protein means limiting high-protein foods and emphasizing fats or carbohydrates instead.
Foods to Include
Low-protein foods include grains, fruits, vegetables and oils. A slice of bread, 1/3 cup of cooked rice or 1/2 cup of cooked pasta contains about 3 g of protein. A 1/2-cup serving of cooked vegetables, or 1 cup of raw vegetables, contains 1 to 2 g of protein. A medium banana provides 1 g of protein; a medium apple has 0 g; and a large orange offers 2 g.
High-Protein Foods
Animal products are typical sources of protein. Most meats, poultry and fish contain 7 to 8 g protein per ounce. A typical serving of meat is 3 to 4 oz. per meal. In 1 cup of milk or yogurt, you get about 8 g of protein. Nuts and peanut butter also contain protein. A 2-tbsp. serving of peanut butter contains 7 g of protein, and 1 oz. of nuts contains between 4 and 7 g, depending on the variety. Dried beans provide 7 g of protein for each 1/2 cup, cooked, and an egg provides about 7 g.
Considerations
Unless you are on a low-protein diet for medical reasons, you should strive for at least the minimum intake of protein daily. Protein is a component of every cell in the human body. It digests slowly, contributing to feelings of fullness. Protein provides support for muscle growth and retention.
Sample Meals
A breakfast with 7 g protein might include a scrambled egg white, a slice of whole wheat bread with a teaspoon of butter, a glass of unsweetened grapefruit juice and an apple. For lunch, you could enjoy a slice of bread with 1/2 oz. turkey breast and mayonnaise. Fill out your meal with 1 cup of shredded romaine lettuce, 1 tbsp. olive oil and a cup of applesauce. A dinner with 7 g of protein might include 1 cup of cooked green beans and 1 cup of cauliflower sautéed with 1 tbsp. olive oil, 1/2 cup chopped tomatoes and fresh herbs with 1/3 cup of brown rice. You might have an ice pop or fruit leather for dessert.
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