6 Healthy Ways to Get More Protein

The required daily amount of protein varies by age, gender, and level of physical activity. In general, adult women who fit in at least 30 minutes of moderate exercise (such as jogging or biking) five times weekly should consume 5 to 5.5 ounces of protein per day. Women who work out more should increase their protein intake accordingly. Each of the following options offers a meatless alternative for one ounce of protein. For more information, check out choosemyplate.gov.

RAW ALMONDS
about 12 nuts

COOKED CHICKPEAS
¼ cup

HUMMUS
2 tablespoons

PEANUT BUTTER
1 tablespoon
The same amount also applies to almond butter.

SUNFLOWER SEEDS
about 5 teaspoons

TOFU
¼ cup