Rich Sources of Protein:

1.Chicken Breast.

2.Fish.

3.Tofu

4.Beans.

5.Eggs.

6.Nuts. (Almonds,

7.Seeds.(Pumpkin,

8.Lean Meat.

9.Legumes.

10.Soy Products.

11.Green Tea

12.Organic Yogurt

13.Lentils

14.Spirulina

15.Protein Powder

16.Quinoe

17.Kefir

18.Avacado.

19.Brown Rice

Protein power sources

A standard serve of protein equals:

80g skinless chicken

65g lean meat
100g tuna

These different amounts all provide 20g25g of protein, or around half the RDI for women, and
around a third the RDI for men at a total of 500600kJ.

Additional protein sources

 100150g baked beans
2 eggs

Both these standard serves contain approximately the same kilojoules (500 600kJ), but a bit less
protein at 1015g per serve.

30g nuts

Nuts have a high fat content, so this standard serve provides about 700kJ, and 6g of protein.

In other words, theres nothing standard about standard serves, but a mix of animal and plant-
based protein is recommended, equating to this guideline:

22.5 standard serves a day for women

Up to 3 standard serves a day for men

How to eat more protein:

Great sources of protein include meat, poultry, fish, dairy, nuts, seeds, legumes and beans, and
good sources include grains such as rice, quinoa and multigrain bread.

The recommended intake of protein is between 0.7 to 1.7 grams per kilogram of body weight
depending on activity levels and whether or not you are pregnant. To get your recommended
daily intake, have an omelette for breakfast or add 30 grams of vanilla protein powder to a
smoothie. For lunch, have chicken or chickpeas with a sweet potato and coriander salad. For
dinner, try a beef stir-fry or a soybean ragu. Always on the go? A protein shake is a convenient
and nutritious way to increase your protein intake - but make sure you combine with an
otherwise balanced diet.

Vegetarians are most at risk of health complications associated with low protein intake, simply
because animal products contain the highest amounts of protein. While soybeans and quinoa are
considered complete protein sources, as they contain all nine essential amino acids, other
common plant sources of protein (such as chickpeas, lentils, nuts, seeds and rice) are incomplete
proteins.