As part of a balanced diet, the generally accepted dietary recommendations for protein, for people doing endurance training are - to eat approximately 2.8 grams of protein per kilogram of body weight, per day.

It’s worth getting a calculator and figuring this out for your needs. (there are 2.2 lbs in a KG, so 150 lbs is 68 kg).

The recommended amount is often higher than many people expect, so here are some ideas of what to eat to reach that amount. We recommend real food as much as possible, and many people supplement with a protein powder as well. Dieticians will recommend no more than 30 grams per serving, so it’s important to space out these meals and snacks throughout the day.

Here are ten high-protein foods that are relatively lower in fat:

1. Skinless Chicken Breast: Chicken breast is a lean source of protein, with about 31 grams of protein per 3-ounce serving, while being relatively low in fat compared to other cuts of meat.

2. Turkey Breast: Similar to chicken breast, turkey breast is low in fat and high in protein, providing around 30 grams of protein per 3-ounce serving.

3. Fish (such as Cod, Tilapia, or Flounder): Many types of fish are excellent sources of protein and are typically low in fat. For example, cod contains about 19 grams of protein per 3-ounce serving, while being relatively low in fat.

4. Egg Whites: Egg whites are virtually fat-free and packed with protein, with each egg white containing around 4 grams of protein. They can be enjoyed boiled, scrambled, or used in various recipes.

5. Greek Yogurt: Greek yogurt is a high-protein dairy option that is lower in fat compared to regular yogurt. A 6-ounce serving of Greek yogurt can provide around 15-20 grams of protein, depending on the brand and variety.

6. Cottage Cheese: Cottage cheese is another dairy product rich in protein and low in fat. A half-cup serving of low-fat cottage cheese can contain approximately 14 grams of protein.

7. Tofu: Tofu, made from soybeans, is a versatile plant-based protein option that is low in fat. A 3-ounce serving of tofu provides roughly 8 grams of protein.

8. Edamame: Edamame, or young soybeans, are a nutrient-rich snack that is high in protein and low in fat. A half-cup serving of cooked edamame contains approximately 8 grams of protein.

9. Quinoa: Quinoa is a gluten-free grain that is higher in protein compared to other grains and relatively low in fat. A cooked cup of quinoa can provide around 8 grams of protein.

10. Lentils: Lentils are legumes that are rich in protein and fiber while being low in fat. A cooked cup of lentils typically contains about 18 grams of protein.

These protein-rich foods can be incorporated into a balanced diet to support muscle growth and repair, without significantly increasing fat intake.


Here are ten excellent sources of protein for people choosing a vegan diet:

1. Tofu: Tofu, made from soybeans, is a versatile protein source with approximately 10 grams of protein per 3.5-ounce (100-gram) serving. It can be used in a variety of dishes, including stir-fries, soups, salads, and smoothies.

2. Tempeh: Tempeh is a fermented soybean product that is dense in protein, with around 19 grams of protein per 3.5-ounce (100-gram) serving. It has a nutty flavor and a firm texture, making it ideal for grilling, sautéing, or crumbling into dishes.

3. Lentils: Lentils are legumes rich in protein, fiber, and various nutrients. Cooked lentils provide approximately 9 grams of protein per half-cup serving. They are versatile and can be used in soups, stews, salads, and side dishes.

4. Chickpeas: Chickpeas, also known as garbanzo beans, are a popular legume with about 7 grams of protein per half-cup serving when cooked. They are a staple ingredient in dishes like hummus, falafel, curries, and salads.

5. Black Beans: Black beans are another nutritious legume packed with protein, fiber, and antioxidants. Cooked black beans offer roughly 8 grams of protein per half-cup serving. They can be used in a variety of dishes, including tacos, burritos, soups, and salads.

6. Quinoa: Quinoa is a gluten-free pseudo-grain that is considered a complete protein, containing all nine essential amino acids. Cooked quinoa provides around 8 grams of protein per cup, making it a versatile ingredient for salads, bowls, and side dishes.

7. Seitan: Seitan, also known as wheat gluten, is a high-protein meat substitute made from gluten, the protein found in wheat. It contains approximately 25 grams of protein per 3.5-ounce (100-gram) serving and can be used in various savory dishes like stir-fries, sandwiches, and stews.

8. Soy Milk: Soy milk is a dairy-free alternative to cow's milk that is fortified with vitamins and minerals, including protein. It typically contains around 7-8 grams of protein per cup (240 ml) and can be used in place of cow's milk in cereals, smoothies, and recipes.

9. Almonds: Almonds are a nutritious nut high in protein, healthy fats, and fiber. A quarter-cup serving of almonds provides about 6 grams of protein. They can be eaten as a snack, added to salads, or used to make almond butter.

10. Hemp Seeds: Hemp seeds are small seeds rich in protein, omega-3 fatty acids, and various nutrients. A 3-tablespoon serving of hemp seeds offers approximately 10 grams of protein. They can be sprinkled on salads, yogurt, oatmeal, or blended into smoothies.

For people who are lactose intolerant, here are ten good sources of protein that do not contain lactose:

1. Almond Milk: Almond milk is a dairy-free alternative made from almonds and water. It typically contains added vitamins and minerals, including calcium and vitamin D, and provides around 1 gram of protein per cup (240 ml).

2. Soy Milk: Soy milk is made from soybeans and is naturally lactose-free. It is a good source of protein, providing approximately 7-8 grams of protein per cup (240 ml), along with essential nutrients like calcium and vitamin D.

3. Oat Milk: Oat milk is made from oats and water, making it suitable for those with lactose intolerance. It contains around 3-4 grams of protein per cup (240 ml) and is often fortified with additional vitamins and minerals.

4. Coconut Milk: Coconut milk is derived from the flesh of coconuts and is free from lactose. While it is higher in fat compared to other plant-based milks, it provides approximately 1 gram of protein per cup (240 ml).

5. Rice Milk: Rice milk is made from milled rice and water and is naturally lactose-free. It is lower in protein compared to other plant-based milks, providing around 1 gram of protein per cup (240 ml).

6. Pea Milk: Pea milk is made from yellow peas and is a rich source of protein, providing approximately 8 grams of protein per cup (240 ml). It is also fortified with essential nutrients like calcium, vitamin D, and vitamin B12.

7. Lactose-Free Yogurt: Lactose-free yogurt is made from dairy milk that has been treated with lactase enzyme to break down lactose. It is a good source of protein, providing around 8-12 grams of protein per 6-ounce (170-gram) serving.

8. Eggs: Eggs are naturally lactose-free and are a complete protein source, containing all nine essential amino acids. One large egg provides approximately 6 grams of protein.

9. Chicken: Chicken is a lean protein source that is naturally free from lactose. A 3-ounce (85-gram) serving of cooked chicken breast provides approximately 25 grams of protein.

10. Fish: Fish such as salmon, tuna, and cod are excellent sources of protein that do not contain lactose. A 3-ounce (85-gram) serving of cooked fish can provide anywhere from 15 to 25 grams of protein, depending on the type of fish.