“Using a 1.2-1.6 g/kg protein target, you can easily get this through a whole foods diet, tailored by which protein sources you enjoy, tolerate, and support your cardiometabolic health,” Routhenstein said.
“If someone comes to me on a vegan diet, my goal is to ensure nutrient adequacy, including through adequate vegan sources such as tofu, tempeh, beans, and legumes. If someone eats animal protein, it can be a combination of animal and plant-based protein, evenly split between meals,” she explained.
Kirkpatrick said meeting protein goals can be more manageable by spreading it out in meals throughout the day.
“For many people, whole foods can absolutely get them there. Think eggs or Greek yogurt at breakfast, lean protein like chicken, fish, beans, or lentils at both lunch and dinner, and protein-rich snacks throughout the day. That might include cottage cheese with berries, string cheese, roasted chickpeas, hummus with vegetables, edamame, a quality protein bar, protein popcorn, or an apple with peanut butter,” she said.
“I also love a protein-centered dessert, like whipped cottage cheese mixed with cocoa powder. For some individuals—especially athletes, people with low appetites, or those taking GLP-1 medications—a protein shake can simply be a convenient way to help meet their needs,” she added.
