Why do we need protein? We need protein because it helps us grow and repair cells, produce hormones, sustain pregnancy, and much more. Speaking of hormones, protein supports estrogen, insulin, and thyroid hormone production. In other words, we need protein to create hormones! Protein is found in a wide range of foods, and it’s important to get enough in your daily diet. That said, how much protein you need will vary depending on your weight, sex, age, and health. Protein comes from both plant and animal sources. Think: eggs, fish, poultry, cheese, tofu, nuts, beans, legumes, and seeds. How much protein do you need? The answer is nuanced. Ultimately, it’s best to take a bio-individual approach. Meaning, you want to consider your activity level, age, menstrual cycle, blood sugar, and more. That said, while the DRI (Dietary Reference Intake) is 0.36 grams of protein per pound—this amounts to 54 grams per day for a 150 pound person—most experts will tell you that’s too low. We find that a good rule of thumb is roughly 20-30 grams of protein per meal. Again, this will vary across the board (particularly if you’re pregnant). One of our favorite ways to increase protein consumption? Plain Greek yogurt. Greek yogurt is packed with protein, but for an even more satiating snack, we like to add 10-20 grams of protein powder to the yogurt.