Protein supports tissue repair and contributes to fullness. In mixed diets it arrives with other nutrients: iron and zinc in meat, calcium in dairy, fibre in legumes, unsaturated fats in nuts and seeds.
Most adults meet protein needs if meals regularly include a protein-rich food. Problems tend to appear when meals are mostly refined starch and extras, or when appetite is low. Spreading intake across breakfast, lunch and dinner is often easier than compressing it into an evening supplement.
Plant patterns can meet protein needs with legumes, soy foods, grains, nuts and seeds in combination. Exact gram targets vary with age, body size and activity. A diary helps you see whether protein appears at most meals; it does not set a medical prescription.
EatAlyze is a free App to help you measure your protein intake. Download EatAlyze Now
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