From Protein to Plate—Part 2: Putting It All Together

A plate with protein-rich foods arranged in the shape of the number 2. The headline reads "From Protein to Plate: Part 2 in our Series on Protein"

Following the strong interest in last month’s newsletter, this month we’re building on that discussion with additional context and practical examples. We’ll also look at general considerations for protein needs and sample food combinations that illustrate daily protein totals.

Here are some examples of how much protein an average adult needs, based on body weight:*

If you weigh this much:	Your minimum daily protein requirement is about*:
120 pounds	45 grams
140 pounds	55 grams
160 pounds	60 grams
180 pounds	65 grams
200 pounds	75 grams

*Based on the RDA (Recommended Dietary Allowance), rounded up to the nearest 5 grams

Animated silhouettes depicting a weightlifter, elderly man with walker, woman in wheelchair, and a pregnant person

As we noted last month, some people may benefit from higher protein intake, including:

Strength and endurance athletes
Individuals taking anti-obesity meds
Older adults with muscle loss
People who are pregnant
People recovering from serious illness or surgery

Since needs vary, working with a nutrition professional can help ensure the right amount for your situation.

How Protein Adds Up Throughout the Day

Reaching your protein goal doesn’t have to be complicated. These two examples show how modest amounts of protein throughout the day can add up to a sample goal of 62 grams.

(show below are protein sources only, not a complete daily menu.)

Example #1: COMPLETELY PLANT-SOURCED VERSION:

Protein sources totaling 62 grams (oatmeal, soy milk, whole wheat bread with peanut butter, black beans, brown rice, almonds, tofu, and quinoa)

Example #2: PLANT-FORWARD VERSION
WITH SELECT ANIMAL-SOURCED FOODS:

Protein sources totaling 62g: Greek yogurt, black beans, almonds, salmon, and quinoa

The Gaples Institute Advances Nutrition Education at the National Level

Our Executive Director, Stephen Devries, MD, was invited to speak at the Washington, DC headquarters of the Association of American Medical Colleges. The event was co-sponsored by the Teaching Kitchen Collaborative, the National Board of Medical Examiners, and the Accreditation Council for Graduate Medical Education.

Dr. Devries' presentation focused on how the Gaples Institute's nutrition course for health professionals is shaping clinical nutrition education throughout the U.S. We're proud to help elevate nutrition in clinical care nationwide!

Dr. Stephen Devries in front of AAMC headquarters building in Washington, DC

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