What can I eat each day in food protein to consume 90g of protein

Consuming 90 grams of protein daily can be achieved through various dietary choices. Below are some strategies and examples based on insights from Andrew Huberman and others discussed on the Huberman Lab.

Protein Sources

1. Whole Foods: Focus on getting most of your protein from whole foods. High-quality proteins like lean meats (chicken, turkey), fish, eggs, and dairy products (such as Greek yogurt) are highly recommended 1.
2. Plant-Based Options: For vegetarians or vegans, incorporate beans, lentils, tofu, tempeh, and quinoa. Though these may be lower in essential amino acids per calorie compared to animal proteins, they are still viable sources if proper combinations are made 1.

Protein Timing and Distribution

• Distribute protein intake across meals to support muscle protein synthesis. A typical distribution might be 30-35 grams per meal if you have three meals a day 2.
• Consider incorporating protein snacks or supplements to reach your protein goals. High-quality protein bars with minimal sugar or a whey protein shake can be convenient options 3 4.
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    Muscle Nutrition Insights

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    2

    Nutrition for Muscle Health

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    3

    Protein Snacks Revolution

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    4

    Protein Timing Insights

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Practical Example Meal Plan

• Breakfast: 3-4 eggs (18-24g protein) with vegetables.
• Lunch: Grilled chicken breast (30g protein) with a salad.
• Snack: Protein bar or Greek yogurt (15-28g protein).
• Dinner: Fish or tofu stir fry (30g protein) with quinoa or brown rice.

Meeting your protein needs involves both strategic food selection and smart timing of intake. Adjust based on personal dietary preferences and lifestyle goals. Always consider consulting with a nutritionist for personalized advice.