🍗 The Complete Protein Sources Guide (Animal & Plant)

How much: 1.2-1.6g per kg of body weight daily (70kg adult = 85-110g) for health and muscle; 1.6-2.2g/kg for active people building muscle; more during illness and after 50 (sarcopenia prevention).

Animal sources (complete proteins — all amino acids): chicken breast ~31g/100g · beef ~26g · fish ~20-25g · eggs ~13g (2 eggs ≈ 12g) · Greek yoghurt ~10g/100g · cottage cheese ~11g · milk ~3.4g/100ml.

Plant sources (combine for completeness): soy (tofu ~8g/100g, tempeh ~19g, edamame) is a complete protein · lentils ~9g/100g cooked · chickpeas & beans ~7-9g · paneer ~18g/100g · quinoa ~4.4g (complete) · nuts & seeds 15-25g/100g · peanut butter ~25g/100g.

Vegan complete combinations: rice + beans · hummus + whole-wheat pita · peanut butter + oats · tofu + any grain. Eating a variety across the day gives you all amino acids — no need to combine at every meal.

Per-meal timing: 20-40g per meal maximises muscle building; protein at breakfast (eggs, yoghurt, dal) improves fullness all day — most people load protein at dinner only.

Supplementing: whey and plant protein powders are convenient but optional — food first. A scoop (~20-25g protein) is useful for athletes, the elderly and busy people.

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