Protein Diet for Women

Protein is an important weight loss tool for women because it fuels muscle development, which burns additional calories. Women require 1.2 grams of protein per pound of body weight every day, which can come from a variety of sources. The highest group of protein foods comes from animal products such as meat, dairy and eggs. Legumes, tofu and whey provide excellent vegetarian sources of protein too.

Protein from Animal Sources

Incorporate at least one serving of animal-based protein into every meal throughout the day. For example, eggs and turkey bacon provide an excellent protein source for breakfast.
Include grilled turkey or chicken with your afternoon salad and have a piece of fish and steamed vegetables for dinner.

The meat with the highest amount of protein per serving is chicken at 25 grams for a three-and-a-half ounce piece. Other high sources for the same amount include fish at 21 grams, cheese at 25 grams and roast beef at 28 grams.

Protein from Plant Sources

Even if you are a vegetarian you can get substantial protein from your diet. In fact one cup of cooked lentils packs 18 grams of protein power. Five ounces of tofu adds 11 grams of protein to your diet and one cup of soybeans has 29 grams of protein.

Get plant-based protein in every meal by adding two tablespoons of natural peanut butter (9 grams of protein) to your morning bagel. Have a big bowl of lentil soup and a large salad for lunch and then tofu and brown rice for dinner.

Effective Protein Supplements

Use whey protein shakes and other protein supplements as a quick meal replacement or for a snack during the day.

One serving of whey protein has 23 grams of protein per serving. Whey protein powder comes in a variety of flavors and you can combine it with water or milk for an extra serving of protein. Whey protein powder is widely available at local health food and grocery stores. A myoplex supplement is another great protein source offering 42 grams per serving.