Protein is buzzy right now, but we were into it before it was cool, and for good reason—it supports many functions related to how our bodies run.
“Protein plays two critical roles in human biology. One is for structure—it’s the key nutritional component of muscles, skin, bones, and tissues,” explains Jaclyn London, R.D., author of Dressing on the Side (and Other Diet Myths Debunked).
You can estimate your protein goals, in grams, by determining your weight in kilograms (your weight in pounds divided by 2.2) and multiplying that number by 0.8. Still, it’s a good idea to ask your doctor or a dietitian for help calculating your optimal protein amount—especially as “emerging research suggests that an intake higher than the current
recommendation may benefit women over 40 and help improve muscle preservation, reduce risk of frailty, and optimize physical function,” London says.
This protein-packed dish features a few high-protein heroes like chicken breast, lentils, and mozzarella.
