Protein is one of the most important nutrients for our body. It plays a crucial role in cell growth and renewal, maintaining muscle mass, and overall health. Adequate daily protein intake helps maintain energy, supports the immune system, and promotes a feeling of fullness, reducing cravings for unhealthy snacks.

Daily life demands that our bodies function at their best. Protein acts as the “fuel” that supports balance, endurance, and overall vitality, protecting muscles, organs and skin. Including protein in every meal ensures the body constantly receives the building blocks it needs to operate efficiently.

What is Protein

Protein is made up of amino acids, the essential building blocks of the body. These are required for the creation and repair of tissues, the production of enzymes and hormones, and the proper functioning of the immune system. Without sufficient protein, the body cannot renew cells or maintain optimal health.

Why Protein is Important for Health

Protein affects many vital functions in the body:

• Maintaining muscle mass and strength

• Supporting the immune system

• Stabilizing energy levels and promoting satiety

• Promoting healthy skin, hair, and nails

• Supporting overall physical and mental well-being

Why Include Protein in Every Meal

Including protein in every meal ensures a steady supply of essential amino acids. This helps maintain energy levels throughout the day, improves focus and vitality, and reduces cravings for unhealthy snacks. It also supports recovery after exercise and daily physical activity.

• Healthy Protein-Rich Foods
• Meat, chicken, fish
• Eggs and dairy products
• Legumes, beans, lentils
• Nuts and seeds
• Tofu and soy products

Meal Ideas for Work

Breakfast: yogurt with nuts and fruits, protein smoothie, boiled eggs with whole grain bread

Mid-morning Snack: sandwich with chicken or tofu, hummus with carrots and cucumber, mixed nuts

Lunch: salad with lentils or beans, grilled chicken or fish with vegetables, quinoa with vegetables and tofu

Dinner: salad with tofu or turkey, fish with beans and rice, legume-based soup

Adequate Protein in Plant-Based Diets

Plant-based or vegetarian diets can provide complete protein if foods are combined correctly. Combining legumes, whole grains, nuts, seeds, and soy products ensures that all essential amino acids are obtained for optimal health.

Protein: Essential for Health and Vitality

Protein is essential for proper body function and overall health. Including it in every meal, diversifying protein sources, and choosing practical options for daily consumption enhances energy, muscle maintenance, and overall well-being.

With careful meal planning and an emphasis on protein-rich foods, we can maintain a balanced and healthy lifestyle, protect our body, and feel our best every day. Incorporating protein in our meals is not just a dietary choice—it is an investment in long-term health and vitality.

Written and edited by: Ilias Nomikos, Project Coordinator

Sources

Healthline, “10 Reasons to Eat More Protein”, Healthline.com

Harvard Health, “How Much Protein Do You Need Every Day”, Health.harvard.edu

MedlinePlus, “Protein in Diet”, Medlineplus.gov

Healthline, “16 High-Protein Foods”, Healthline.com

MyPlate.gov, “Protein Foods Group”, Myplate.gov

Better Health Channel, “Protein”, Betterhealth.vic.gov.au

WebMD, “Protein: Why Your Body Needs It”, WebMD.com

Piedmont Healthcare, “Why Protein is Important in Your Diet”, Piedmont.org

American Heart Association, “Protein and Heart Health”, Heart.org

Harvard Health, “How Much Protein Do You Need Every Day”, Health.harvard.edu