Protein! A Super Choice


Protein – Why do I need it? 

  • Helps build muscle mass.
  • Important for hair, skin, and nails.
  • Can help prevent infection.
  • Involved in the creation of some hormones.
  • Important building block for blood and bones.

How much do I need? 

  • 60-90 grams of protein per day for men.
  • 50-80 grams of protein per day for women.
  • Double this daily recommendation if you are an athlete.

Healthy Daily Protein Sources: 

  •  Chicken
  •  Beans
  •  Edamame (Soy)
  •  Lean Beef
  •  Fish
  •  Shrimp
  •  Tofu (Soy)
  •  Pork Tenderloins
  •  Eggs
  •  Yogurt (low-fat)
  •  Milk (low-fat)
  •  Cheese (low-fat)
  •  Nuts and Seeds

Try to grill, roast, or sauté in healthy oils (olive oil, coconut oil, canola) when possible.

Occasional Protein Sources: 

  •  Hot Dogs
  •  Sausage
  •  Ground Beef
  •  Bacon
  •  Jerky
  •  Cheese (high-fat)
  •  Milk (high-fat)

Avoid deep-frying meats and limit using unhealthy cooking fats such as butter or lard.

How do I get my protein each day? 

  • Your daily protein needs can easily be met by eating the following meals on campus!
  • Breakfast – Opt. 1 – 2 eggs and a cup of milk, Opt. 2 – 1 scoop of peanut butter on toast with a cup of milk and 3/4 cup of yogurt, Opt. 3 – Thintastic Asparagus and Mushroom sandwich from Einstein Bros. ® Bagels on campus.
  • Lunch & Dinner – Most meat sources on campus are made at 4 ounces a serving. Healthy options include chicken, lean beef, fish, and turkey! Try to look for grilled, baked or roasted options. When choosing protein that is sautéed request it be cooked in water, lime juice, or our healthier vegetable oil!


  •  Limit eating meats that are high in fat such as hamburgers or bacon, ask for a turkey or garden burgers instead! Look for lean choices such as chicken, turkey, roast beef, or fish! You can find these foods at our All You Care to Eat, The Commons, Fresh Plate, Sam’s Places and The Market!
  • Make sure to get 9-14 ounces of lean protein a day to meet your needs!

Additional Info: 

Nutritional information for on-campus foods can be found here-

Alston Trbula – TTU Graduate, Dietetic Intern
Hospitality Dietitian: Mindy Diller, MS, RDN, LD : 


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