Protein is an essential nutrient that plays a vital role in maintaining a healthy diet. It is a building block for muscles, skin, hair, and nails, and helps to repair and regenerate cells in the body. It also helps to keep you feeling full and satisfied, making it a great nutrient to include in your diet if you're trying to lose weight or maintain a healthy weight.

Protein is made up of amino acids, which are the building blocks of the body. There are 20 different amino acids that the body needs to function properly, and 9 of them are considered essential, meaning that they cannot be produced by the body and must be obtained through food. These essential amino acids are found in a variety of protein-rich foods such as meat, poultry, fish, eggs, dairy, and plant-based sources such as beans, lentils, and nuts.

The recommended daily intake of protein varies depending on your age, sex, and activity level. The average adult should aim for about 0.8 grams of protein per kilogram of body weight per day. For example, a person who weighs 68 kg should consume about 55 grams of protein per day.

Including protein in every meal is a great way to ensure that you're getting enough throughout the day. Some easy ways to add protein to your meals include:

Adding a serving of meat, poultry, fish, or eggs to your lunch or dinner

Having a Greek yogurt or cottage cheese for breakfast or as a snack

Adding a handful of nuts or seeds to your oatmeal or yogurt

Making a protein smoothie with Greek yogurt, milk, or a plant-based milk and adding a scoop of protein powder

Eating a bean or lentil-based dish for lunch or dinner