{"id":1237,"date":"2026-04-09T14:27:07","date_gmt":"2026-04-09T14:27:07","guid":{"rendered":"https:\/\/www.botanicchoice.com\/blog\/?p=1237"},"modified":"2026-04-09T14:32:45","modified_gmt":"2026-04-09T14:32:45","slug":"how-to-add-more-protein-to-your-diet","status":"publish","type":"post","link":"https:\/\/www.botanicchoice.com\/blog\/diet-and-recipes\/how-to-add-more-protein-to-your-diet\/","title":{"rendered":"How to Add More Protein to Your Diet"},"content":{"rendered":"\n<ul class=\"wp-block-social-links is-style-logos-only is-layout-flex wp-block-social-links-is-layout-flex\"><li class=\"wp-social-link wp-social-link-facebook  wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.facebook.com\/BotanicChoice\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12 2C6.5 2 2 6.5 2 12c0 5 3.7 9.1 8.4 9.9v-7H7.9V12h2.5V9.8c0-2.5 1.5-3.9 3.8-3.9 1.1 0 2.2.2 2.2.2v2.5h-1.3c-1.2 0-1.6.8-1.6 1.6V12h2.8l-.4 2.9h-2.3v7C18.3 21.1 22 17 22 12c0-5.5-4.5-10-10-10z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Facebook<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-instagram  wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.instagram.com\/botanicchoice\/\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12,4.622c2.403,0,2.688,0.009,3.637,0.052c0.877,0.04,1.354,0.187,1.671,0.31c0.42,0.163,0.72,0.358,1.035,0.673 c0.315,0.315,0.51,0.615,0.673,1.035c0.123,0.317,0.27,0.794,0.31,1.671c0.043,0.949,0.052,1.234,0.052,3.637 s-0.009,2.688-0.052,3.637c-0.04,0.877-0.187,1.354-0.31,1.671c-0.163,0.42-0.358,0.72-0.673,1.035 c-0.315,0.315-0.615,0.51-1.035,0.673c-0.317,0.123-0.794,0.27-1.671,0.31c-0.949,0.043-1.233,0.052-3.637,0.052 s-2.688-0.009-3.637-0.052c-0.877-0.04-1.354-0.187-1.671-0.31c-0.42-0.163-0.72-0.358-1.035-0.673 c-0.315-0.315-0.51-0.615-0.673-1.035c-0.123-0.317-0.27-0.794-0.31-1.671C4.631,14.688,4.622,14.403,4.622,12 s0.009-2.688,0.052-3.637c0.04-0.877,0.187-1.354,0.31-1.671c0.163-0.42,0.358-0.72,0.673-1.035 c0.315-0.315,0.615-0.51,1.035-0.673c0.317-0.123,0.794-0.27,1.671-0.31C9.312,4.631,9.597,4.622,12,4.622 M12,3 C9.556,3,9.249,3.01,8.289,3.054C7.331,3.098,6.677,3.25,6.105,3.472C5.513,3.702,5.011,4.01,4.511,4.511 c-0.5,0.5-0.808,1.002-1.038,1.594C3.25,6.677,3.098,7.331,3.054,8.289C3.01,9.249,3,9.556,3,12c0,2.444,0.01,2.751,0.054,3.711 c0.044,0.958,0.196,1.612,0.418,2.185c0.23,0.592,0.538,1.094,1.038,1.594c0.5,0.5,1.002,0.808,1.594,1.038 c0.572,0.222,1.227,0.375,2.185,0.418C9.249,20.99,9.556,21,12,21s2.751-0.01,3.711-0.054c0.958-0.044,1.612-0.196,2.185-0.418 c0.592-0.23,1.094-0.538,1.594-1.038c0.5-0.5,0.808-1.002,1.038-1.594c0.222-0.572,0.375-1.227,0.418-2.185 C20.99,14.751,21,14.444,21,12s-0.01-2.751-0.054-3.711c-0.044-0.958-0.196-1.612-0.418-2.185c-0.23-0.592-0.538-1.094-1.038-1.594 c-0.5-0.5-1.002-0.808-1.594-1.038c-0.572-0.222-1.227-0.375-2.185-0.418C14.751,3.01,14.444,3,12,3L12,3z M12,7.378 c-2.552,0-4.622,2.069-4.622,4.622S9.448,16.622,12,16.622s4.622-2.069,4.622-4.622S14.552,7.378,12,7.378z M12,15 c-1.657,0-3-1.343-3-3s1.343-3,3-3s3,1.343,3,3S13.657,15,12,15z M16.804,6.116c-0.596,0-1.08,0.484-1.08,1.08 s0.484,1.08,1.08,1.08c0.596,0,1.08-0.484,1.08-1.08S17.401,6.116,16.804,6.116z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Instagram<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-pinterest  wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.pinterest.com\/botanicchoice\/\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12.289,2C6.617,2,3.606,5.648,3.606,9.622c0,1.846,1.025,4.146,2.666,4.878c0.25,0.111,0.381,0.063,0.439-0.169 c0.044-0.175,0.267-1.029,0.365-1.428c0.032-0.128,0.017-0.237-0.091-0.362C6.445,11.911,6.01,10.75,6.01,9.668 c0-2.777,2.194-5.464,5.933-5.464c3.23,0,5.49,2.108,5.49,5.122c0,3.407-1.794,5.768-4.13,5.768c-1.291,0-2.257-1.021-1.948-2.277 c0.372-1.495,1.089-3.112,1.089-4.191c0-0.967-0.542-1.775-1.663-1.775c-1.319,0-2.379,1.309-2.379,3.059 c0,1.115,0.394,1.869,0.394,1.869s-1.302,5.279-1.54,6.261c-0.405,1.666,0.053,4.368,0.094,4.604 c0.021,0.126,0.167,0.169,0.25,0.063c0.129-0.165,1.699-2.419,2.142-4.051c0.158-0.59,0.817-2.995,0.817-2.995 c0.43,0.784,1.681,1.446,3.013,1.446c3.963,0,6.822-3.494,6.822-7.833C20.394,5.112,16.849,2,12.289,2\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Pinterest<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-tiktok  wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/@botanicchoice\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 32 32\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M16.708 0.027c1.745-0.027 3.48-0.011 5.213-0.027 0.105 2.041 0.839 4.12 2.333 5.563 1.491 1.479 3.6 2.156 5.652 2.385v5.369c-1.923-0.063-3.855-0.463-5.6-1.291-0.76-0.344-1.468-0.787-2.161-1.24-0.009 3.896 0.016 7.787-0.025 11.667-0.104 1.864-0.719 3.719-1.803 5.255-1.744 2.557-4.771 4.224-7.88 4.276-1.907 0.109-3.812-0.411-5.437-1.369-2.693-1.588-4.588-4.495-4.864-7.615-0.032-0.667-0.043-1.333-0.016-1.984 0.24-2.537 1.495-4.964 3.443-6.615 2.208-1.923 5.301-2.839 8.197-2.297 0.027 1.975-0.052 3.948-0.052 5.923-1.323-0.428-2.869-0.308-4.025 0.495-0.844 0.547-1.485 1.385-1.819 2.333-0.276 0.676-0.197 1.427-0.181 2.145 0.317 2.188 2.421 4.027 4.667 3.828 1.489-0.016 2.916-0.88 3.692-2.145 0.251-0.443 0.532-0.896 0.547-1.417 0.131-2.385 0.079-4.76 0.095-7.145 0.011-5.375-0.016-10.735 0.025-16.093z\" \/><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">TikTok<\/span><\/a><\/li><\/ul>\n\n\n\n<p>You probably know someone on high protein diet who raves about their energy, weight loss and overall good health. Is this for real? Yes! There are four major areas of your health that benefit from a high protein diet.&nbsp; <\/p>\n\n\n\n<!--more-->\n\n\n\n<p><strong>Fitness &#8211; <\/strong>Helps fuel your body, provides muscle recovery after movement, builds lean muscle and reduces muscle loss as we age.<\/p>\n\n\n\n<p><strong>Weight \u2013 <\/strong>Protein helps you feel fuller for longer, helps <a href=\"https:\/\/www.botanicchoice.com\/digestive-health\/\">maintain digestive health<\/a> and plays a role in maintaining a steady metabolism.<\/p>\n\n\n\n<p><strong>Beauty <\/strong>&#8211; Your <a href=\"https:\/\/www.botanicchoice.com\/beauty-care\/hair-skin-nails-formula-60-capsules.axd\">hair, skin and nails<\/a> rely on protein-based structures like <a href=\"https:\/\/www.botanicchoice.com\/Collagen\/\">collagen<\/a>, keratin and elastin to stay strong and healthy.<\/p>\n\n\n\n<p><strong>Why Your Body LOVES Protein<\/strong><\/p>\n\n\n\n<p>Protein is a behind-the-scenes hero that shows up to keep the body strong and glowing. Amino acids are sequenced together in different combinations to perform almost every biological process, turning proteins into:<\/p>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-1 wp-block-group-is-layout-flex\">\n<ul class=\"wp-block-list\">\n<li>Antibodies to support the <a class=\"rank-math-link\" href=\"https:\/\/www.botanicchoice.com\/Immune-Support\/\"><span style=\"text-decoration: underline;\">immune system<\/span><\/a><\/li>\n\n\n\n<li>Enzymes to aid in energy, digestion and <a class=\"rank-math-link\" href=\"https:\/\/www.botanicchoice.com\/weight-loss\/\"><span style=\"text-decoration: underline;\">weight loss<\/span><\/a><\/li>\n\n\n\n<li>Hormones to regulate and stay balanced<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-2 wp-block-group-is-layout-flex\">\n<p>Protein is a macronutrient which means we need a lot of it. Since humans can\u2019t make or store essential proteins, we need to constantly replenish them. Low protein intake can lead to brittle hair, loss of muscle mass or tone, inflammation and skin problems.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><a href=\"https:\/\/www.botanicchoice.com\/Weight-Loss\/\"><img data-dominant-color=\"a79b9b\" data-has-transparency=\"false\" loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\"   src=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2019\/08\/Inside-Blog-horizontal-graphics-size-Word-Press-9-1024x576.png\" alt=\"\" class=\"not-transparent wp-image-11390\" style=\"--dominant-color: #a79b9b; width:455px;height:auto\" srcset=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2019\/08\/Inside-Blog-horizontal-graphics-size-Word-Press-9-1024x576.png 1024w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2019\/08\/Inside-Blog-horizontal-graphics-size-Word-Press-9-300x169.png 300w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2019\/08\/Inside-Blog-horizontal-graphics-size-Word-Press-9-768x432.png 768w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2019\/08\/Inside-Blog-horizontal-graphics-size-Word-Press-9.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<p><strong>How Much Protein Do I Need Every Day?<\/strong><\/p>\n\n\n\n<p>Protein needs aren\u2019t one-size-fits-all! The amount that works best for you depends on your age, activity level, health goals, and life stage.<\/p>\n\n\n\n<p><br><a href=\"https:\/\/www.uclahealth.org\/news\/article\/how-much-protein-do-you-really-need\">Daily Ranges for Protein Targets (UCLA Health)<\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Minimum Daily Protein:<\/strong> About 0.8 grams per kilogram of body weight or roughly 0.36 grams per pound\n<ul class=\"wp-block-list\">\n<li>The basic level to meet your essential needs and avoid deficiency.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Average Daily Protein Diet for Muscle Support:<\/strong> Many nutrition experts now suggest 1.2\u20131.6 grams per kilogram of body weight &#8211; that\u2019s about 82\u2013109 grams daily for a 150-pound person\n<ul class=\"wp-block-list\">\n<li>To help support muscle maintenance, metabolism, and overall wellness<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>High Protein Diet:<\/strong> People who have very active lifestyles, strenuously work out, or are elderly may benefit from more protein.<\/li>\n<\/ul>\n\n\n\n<p><em>Talk to your health care provider about what\u2019s right for you.<\/em><\/p>\n\n\n\n<p><strong>High protein foods to LOVE<\/strong><\/p>\n\n\n\n<p>It\u2019s easy to add these tasty, high protein foods to your\nday. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lean Animal Proteins:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Skinless chicken<\/li>\n\n\n\n<li>Turkey breast<\/li>\n\n\n\n<li>Boneless pork chops<\/li>\n\n\n\n<li>Lean cuts of beef, such as top or bottom round<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Fresh seafood:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Yellowfin tuna<\/li>\n\n\n\n<li>Halibut<\/li>\n\n\n\n<li>Tilapia<\/li>\n\n\n\n<li>Sockeye salmon<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Dairy:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Cottage cheese<\/li>\n\n\n\n<li>Greek yogurt<\/li>\n\n\n\n<li>Eggs<\/li>\n\n\n\n<li>Whey protein<\/li>\n\n\n\n<li>Some cheeses<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Plant-based:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Legumes (lentils, beans, edamame, chickpeas)<\/li>\n\n\n\n<li>Soy products (tofu, tempeh)<\/li>\n\n\n\n<li>Nuts &amp; Seeds (hemp, chia, pumpkin, sunflower)<\/li>\n\n\n\n<li>Whole grains (quinoa)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Snacks<\/strong>:\n<ul class=\"wp-block-list\">\n<li>Smoothies<\/li>\n\n\n\n<li>Protein shakes<\/li>\n\n\n\n<li>Protein bars<\/li>\n\n\n\n<li>Trail mix<\/li>\n\n\n\n<li>Hummus<\/li>\n\n\n\n<li>Hard-boiled eggs,<\/li>\n\n\n\n<li>Celery and peanut butter<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p>Protein can be obtained multiple ways. Pick a variety you like and consistently add them to your daily diet. They&#8217;re essential to keeping you fit, healthy and strong. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>You probably know someone on high protein diet who raves about their energy, weight loss and overall good health. Is this for real? Yes! There are four major areas of your health that benefit from a high protein diet.&nbsp;<\/p>\n","protected":false},"author":2,"featured_media":11393,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[200,199,142,198,188,203,202,61,197,201,144,62,19,120],"class_list":["post-1237","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-and-recipes","tag-beauty","tag-fitness","tag-health","tag-health-wellness","tag-healthy-lifestyle","tag-high-protein-diet","tag-muscle-support","tag-natural-wellness","tag-protein","tag-protein-intake","tag-weight-2","tag-weight-loss","tag-weight","tag-wellness"],"_links":{"self":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/1237"}],"collection":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/comments?post=1237"}],"version-history":[{"count":34,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/1237\/revisions"}],"predecessor-version":[{"id":11395,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/1237\/revisions\/11395"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/media\/11393"}],"wp:attachment":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/media?parent=1237"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/categories?post=1237"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/tags?post=1237"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}