Dinner is probably the easiest meal for Attia to hit her protein levels; in general, there is consumption often shifted towards dinner6, while breakfast is where most people fail. “I’m just going to rotate different types of meat or fish at lunch,” Attia says, and that should easily get him to the 45-gram benchmark.

If you’re going for seafood, know that a 3.5 oz salmon with skin7 provides as much as 60 grams of protein. Sardines, another great source of protein and healthy fats, contain 22.6 grams of protein8 per can and contains calcium, B12, and the omega-3 fats DHA and EPA. You might think that lean proteins are better for heart health, and that’s true to some extent, but that’s not always the case.

Actually, recent studies9 shows that healthy sources saturated fats 10 are not strongly associated with an increased risk of cardiovascular disease, and that total food intake is most important. You can read more about it here.