The amount of protein you eat depends on your age, sex, weight, activity level and overall health goals. The general recommendation for the average adult is around .35 to .45 grams of protein per pound of body weight per day. However, athletes, pregnant or breastfeeding women or individuals looking to build muscle mass may need higher amounts of protein.

Some high-protein foods include:
Chicken, turkey, and lean cuts of beef or pork
Fish and seafood like salmon, tuna and shrimp
Eggs
Dairy products such as cheese, Greek yogurt and cottage cheese
Legumes, including beans, lentils and chickpeas
Nuts and seeds like almonds, chia seeds and pumpkin seeds
Plant-based proteins such as tofu and tempeh
Quinoa

These foods can help you meet your daily protein needs and support muscle health, satiety, and overall nutrition.