Get the Protein You Need

of protein. Four ounces packs 29 grams, more than a 3-ounce steak. And soy milk has nearly as much protein as the dairy type. Soybeans contain a type of plant estrogen. But eating normal amounts won’t make your own hormones go haywire. If you’re on hormone therapy or have had breast cancer, check with your doctor before using soy supplements or powders.Beans, be they red, black, or white, are plant-based protein powerhouses. One cup can have 15 grams of protein or more.

It gets a bad rap, but it’s OK for meat lovers to enjoy the occasional serving of beef, lamb, or pork. A 3-ounce portion of red meat sets you up with 22 grams of protein. Go for lean types like sirloin, tenderloin, and top round. Watch your portion size, too. Three ounces is about the size of a deck of cards.Drink a cup of skim milk, and you’ll add 8 grams of protein to your daily total. Or up your game with a carton of fat-free Greek yogurt, with up to 20 grams.

I love many kinds of beans.

I love many kinds of beans!

Hardly anything is more harmful for human healthy than soy. Only healthy protein boost can come from meat, eggs, fish, ... it is how we have evolved for millions of years.

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