The amount of protein that everyone needs depends on factors such as sex, the level of physical activity, and the goal each person wants to achieve. Generally, a sedentary person needs 0.8 grams of protein per kilogram of weight, but a person who wants to be fit should consume approximately 2 grams of protein per kilo, sometimes a little more if the goal is to increase the volume of muscle mass. Regardless of what your goal is, the protein should be the protagonist in your plate.

The idea is to include it in most of our meals and choose quality sources, such as:

• Chicken breast: the most common and practical source of protein is chicken breast. Every 100 grams of chicken breast provide 30 grams of protein.

• Pork loin: every 100 grams of pork loin provide around 25 grams of protein, which is also extremely lean.

• Beef: beef loin provides 36 grams of protein per 100 grams and is an important source of iron and vitamins of group B.

• Chicken thigh: it is a rich source of protein and quite inexpensive. Every 100 grams of chicken thigh provide 28 grams of protein, although it contains a little more fat than the breast, approximately 6 grams for each thigh. It is not that its consumption should be avoided, but it should be moderated.

• Fish and shellfish: Fish and seafood are an essential source of protein. Every 100 grams of fish provide about 26 grams of protein.

• Eggs: they are one of the most practical sources of protein. A full egg provides 6 grams of protein, and four whites provide 15 grams of protein.

• Isolate Whey Protein: this is a high-quality protein, ideal for those who exercise. A measure of Isolate Whey Protein provides 25 to 30 grams of fat-free protein.

Now that you know prioritize the protein in your plates.