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How to Maintain a High Protein Diet in 5 Simple Ways

1. Calculate your recommended protein intake

The recommended daily intake of protein is 0.8 grams per kilo of body weight. This number is the minimum your body needs, so, if you’re trying to maintain a high protein diet, you need to understand the recommended dietary allowance for your body needs. For sedentary adults, multiplying their weight by 0.8 will provide an accurate amount of how much protein they need, but for adults who train regularly or have a more active lifestyle, they may need 1.4 or 1.8 grams of protein per kilogram of body weight.

2. Keep a food diary

It’s important to keep track of how much protein you’re having per meal so that you don’t consume too much or too little. Mobile apps and websites such as provides a nutrition analysis of the food you’re consuming, displaying the nutrient details of foods and how much protein, calories, iron, fibre, sugar and other macronutrients you’ve absorbed on a daily basis. This way you’re up to date with how you’re diet is going and you’re aware if you’ve met the recommended daily intake.

3. Choose high protein foods at meals

Eggs: Protein Content: 6 g per 1 large egg
Cottage Cheese: Protein Content: 14g per 1/2-cup serving
Salmon: Protein Content: 23 g per 3-oz. Serving
Yellowfin Tuna: Protein Content: 25 g per 3-oz. serving
Ground beef: Protein Content: 23 g per 3-oz. serving
Chicken breast: Protein Content: 24 g per 3-oz. serving
Tofu: Protein Content: 12 g per 3-oz. serving
Soybeans: Protein Content: 8 g per 1/2-cup serving
Mixed Nuts: Protein Content: 6 g per 2-oz. serving

4. Eat well balanced meals

When maintaining a high protein diet it is essential that you still absorb other nutrients from plant based foods as well. You need to make sure your diet is balanced to achieve your fitness or weight goals, too much of one thing and not enough of others may do more harm than good. So, keep up the fruit and veggies!

5. Make protein powder part of your routine

Protein powder is always a saviour if you’re struggling to absorb your daily protein intake or if you’re wanting to boost your diet and maximise your protein consumption. Happy Way’s got all the goods to keep you feeling and looking your best. We know how important a well-balanced diet is and how crucial a high protein diet can be for weight loss and building muscle strength, so we offer protein powders for all occasions.
Our protein powders are packed with organic sources of protein. With an average of 21g of protein per 30g serve you’re bound to maintain a high protein diet and benefit your health and fitness journey.

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