دلایل مصرف پروتوئین:

سطح اشتها و گرسنگی را کاهش می دهد. بلعث میشه کالری کمتری بخوری

به عضله سازی و سفت شدن ماهیچه کمک میکنه. باعث میشه عضلت تحلیل نره

برا استحونا خوبه. افرادی که پروتئین بیشتری می خورند، سلامت استخوان های بهتری دارند و خطر ابتلا به آن بسیار کمتر است.

هوس و میل به خوردن میان وعده در اواخر شب را کاهش می دهد

فشار خون شما را کاهش می دهد

به تثبیت وزن کمک میکنه

به بدن شما کمک می کند تا بعد از آسیب دیدگی خود را ترمیم کند

https://www.healthline.com/nutrition/14-ways-to-increase-protein-intake

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Daily protein goals

Aim for the Recommended Dietary Allowance for protein intake: 46 grams per day for women and 56 grams for men. For example:

  • an egg for breakfast (6 grams)
  • 6 ounces of plain Greek yogurt at lunch (18 grams)
  • a handful of nuts for a snack (4–7 grams)
  • a cup of milk (8 grams) and 2 ounces of cooked chicken for dinner (14 grams).

ICMR (latest 2020 guidelines) a healthy adult would need about 0.8 to 1 gm of protein per kg of their body weight.

Monday

  • Breakfast: 3 eggs, 1 slice whole grain toast with 1 tablespoon almond butter, and 1 pear.
  • Lunch: Fresh avocado and cottage cheese salad and an orange.
  • Dinner: 6 ounces (oz) (170 g) steak, sweet potato and grilled zucchini.

Tuesday

  • Breakfast: Smoothie made with 1 scoop protein powder, 1 cup coconut milk, and strawberries.
  • Lunch: 4 oz (114 g) canned salmon, mixed greens, olive oil and vinegar, and an apple.
  • Dinner: 4 oz (114 g) grilled chicken with quinoa and Brussels sprouts.

Wednesday

  • Breakfast: Oatmeal and 1 cup plain Greek yogurt with 1/4 cup chopped pecans.
  • Lunch: 4 oz (114 g) chicken mixed with 1 avocado, red bell pepper, and peach.
  • Dinner: Turkey pumpkin chili and brown rice.

Thursday

  • Breakfast: Omelet made with 3 eggs, 1 oz cheese, chili peppers, black olives and salsa, and an orange.
  • Lunch: Leftover turkey pumpkin chili and brown rice.
  • Dinner: 4 oz (114 g) halibut, lentils, and broccoli.

Friday

  • Breakfast: 1 cup cottage cheese with 1/4 cup chopped walnuts, diced apples, and cinnamon.
  • Lunch: 4 oz (114 g) canned salmon mixed with healthy mayo on sprouted grain bread, and carrot sticks.
  • Dinner: Chicken meatballs with marinara sauce, spaghetti squash, and raspberries.

Saturday

  • Breakfast: Frittata made with 3 eggs, 1 oz cheese, and 1/2 cup diced potatoes.
  • Lunch: Leftover chicken meatballs with marinara sauce and spaghetti squash with an apple.
  • Dinner: Fajitas with 3 oz (85 g) shrimp, grilled onions, bell peppers, guacamole, and 1/2 cup black beans on a corn tortilla.

Sunday

  • Breakfast: Protein pumpkin pancakes topped with 1/4 cup chopped pecans.
  • Lunch: 1 cup plain Greek yogurt mixed with 1/4 cup chopped mixed nuts and pineapple.
  • Dinner: 6 oz (170 g) grilled salmon, with potatoes and sautéed spinach.

Some high protein snacks can also help you boost your protein intake and promote weight loss.

https://www.healthline.com/nutrition/high-protein-diet-plan#tips