Protein... ya gotta have it.

I am always reading about the necessity of protein for dieting but how much protein do I really need? After searching the web for the answer and comparing expert opinions this recommendation from the nutrition experts at seems to sum up the consensus opinion...

How Much Protein Should You Eat?

To estimate your daily needs, multiply your weight by 0.5-0.75 g protein/pound (1.0-1.5 g/kg). If you are restricting calories or are a novice exerciser who is building new muscles, your protein needs are a little higher, but 1 gram of protein/lb (2 g/kg) is more than enough!


• If you weigh ~120 lbs, the suggested intake is ~60-90 grams protein per day; 90-120 grams if dieting or starting to lift weights seriously.

• If you weigh ~160-lbs, the suggested intake is ~80-120 grams protein per day; 120-180 if dieting or starting to lift weights seriously.

To determine how much protein you eat at meals, use the information on food labels and/or analyze your diet at websites such as or

Wow- that is definitely more than I have been eating. My sister gave me a recipe for Vegetable Quiche Cups from the South Beach Diet. I think I will make these as a nutritious quick protein snack or meal. I might just add one or two to my breakfast along with my FIXX shake.


  • 1 (10 ounce) package frozen chopped spinach
  • 3/4 cup liquid egg substitute
  • 3/4 cup shredded reduced-fat cheese
  • 1/4 cup diced green bell pepper
  • 1/4 cup diced onion
  • 3 drops hot-pepper sauce (optional)


  1. Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
  2. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
  3. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, or until a knife inserted in the center comes out clean.
  • Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used.

Nutritional Information
Vegetable Quiche Cups to Go

Servings Per Recipe: 6

Amount Per Serving

Calories: 73

  • Total Fat: 2.5g
  • Cholesterol: 4mg
  • Sodium: 195mg
  • Total Carbs: 3.5g
  • Dietary Fiber: 1.6g
  • Protein: 9.6g

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