To achieve optimal health by consuming 120 grams of protein daily, follow these guidelines:
- Start your day with a protein-packed breakfast like eggs, Greek yogurt, or protein shakes. Aim for 20-30 grams.
- For lunch, consider grilled chicken, fish, tofu, or legumes, paired with whole grains. This should provide another 30 grams.
- Snack on nuts, seeds, or protein bars between meals to add up to 20 grams.
- Dinner can include lean meats, quinoa, or beans, contributing around 30-40 grams.
- Finish with a casein protein shake before bed to maximize muscle recovery overnight.