How much protein do you need? New research suggests that many of us may need more protein than we realize. The current recommended daily allowance is 0.8g of protein per kilogram of body weight, but several studies have found that one to 1.2g may be more protective against age-related muscle loss.

We recommend these metabolism-boosting protein-packed foods:

Cheese and milk:

Go for low-fat options; they generally contain more protein than fattier alternatives.

 

Legumes:

Pair dried beans with rice or quinoa for a complete-protein meal.

 

Greek-style yogurt:

 

This thick and creamy treat packs nearly twice as much protein as other dairy sources; it’s great with fruit.

 

Nuts:

A small handful of walnuts or almonds are great as a snack, mixed into yogurt or oatmeal, or on a salad.

 

•Spinach:

Of all the leafy greens, spinach boasts the highest protein content. Try it sautéed with a bit of garlic.

 

•Tofu

Made from soybeans, this low-calorie, versatile protein will take on any flavour, from Asian to barbecue.

 

•Fish and shellfish:

Whether it’s salmon, halibut, or tuna, seafood is a great catch. Aim for three to five servings a week.

 

Eggs:

However you prepare them, eggs and egg whites are smart fuel for muscles.

 

Poultry and pork:

Family favorites like skinless chicken and pork make it easy to score plenty of protein at each meal.

 

Beef:

Look for the absolute leanest cuts, like round roast or top sirloin. Try bison for a leaner red-meat alternative.