After calculating the amount of protein needed by multiplying your weight by 0.012 oz of protein, you should be left with an accurate estimate of your daily protein intake.
Let’s suppose your intake is 1.97 oz per day. You can have a tuna sandwich that would roughly amount to 0.98 oz of protein. You can also have a breakfast omelet that would accumulate to about 0.38 oz.
For snacking, you can munch on a few almonds and get about 0.1 oz of protein. Alternatively, you can have a cup of yogurt, which will amount to 0.35 oz. Then, you’ll be able to fulfill your necessary intake of protein.
For other meals, you can have around 5 oz of chicken and gain 1.34 oz of protein. If you don’t want to eat animal products, then a legume-dense diet will help keep your protein levels in check.
3.5 oz of pinto beans can provide you with 0.74 oz worth of protein. You can easily add up the rest of your intake from nuts and lentils. Not only will a protein-rich, plant-based diet maintain your healthy mineral levels, but it’ll keep you full for a longer time.
Dairy lovers might be wondering how much protein can be in cheese. Interestingly, parmesan cheese has the highest protein intake compared to other cheeses.
Just 3.57 oz of it can round up to 1.34 oz of protein. It would be a delightful addition to your pasta meals.