Are you eating enough protein?

Vegan Protein Sources
Healthy diet vegan food, veggie protein sources: Tofu, vegan milk, beans, lentils, nuts, soy milk, spinach and seeds. Top view on white table.

I’m sure you already know, protein is a macronutrient that is essential in the human diet to build and maintain muscle, helping keep you full and aid weight loss. 
 
However, it may come as a surprise that many people do not eat enough protein, meaning weight loss is more difficult and their energy levels drop throughout the day. 
 
A registered dietician suggests that the amount of protein each person should be consuming is at least 0.8-1.2g per kg body weight per day. 
 
Protein deficiency is common among people looking to lose weight or build muscle. However, if you do not eat enough protein, your body will begin to break down tissues that contain the amino acids needed to use them for more important functions. Amino acids are the building blocks of protein and are used to build muscle and are also essential for formation of collagen, enzymes, neurotransmitters, hormones, and cellular structures.
 
To achieve an adequate amount of protein each day we recommend incorporating some of these high protein foods into your diet:
 
Tuna
Eggs
Chickpeas
Chicken
Turkey 
Greek yoghurt
Beans
Lentils
Almonds
Tofu 
Cottage cheese
Peanut butter 
 
It’s important to vary your sources of protein and not just eat one or two sources throughout the day. Why not add some chickpeas to your salad or some beans to your chilli to increase your protein intake.
 
Of course, if you participate in a lot of exercise (over 5 times a week, high intensity) you will need to eat more protein to help rebuild your muscles and prevent muscle wasting.