How Much Protein You Need Daily & the Best Halal Sources
Protein isn't just for athletes. It keeps you full longer and preserves muscle whether you're cutting, building or simply eating better.
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How much?
- Sedentary: 0.8 g per kg of bodyweight (e.g. 70 kg = 56 g/day)
- Active or dieting: 1.2–1.6 g/kg
- Muscle building: 1.6–2.2 g/kg
- Top 10 halal sources: chicken breast (31 g/100 g), eggs (6 g each), fish (20–25 g), labneh (11 g), lentils (9 g/cooked cup), chickpeas (7 g), Greek yogurt (10 g), cottage cheese (14 g), tuna (28 g), lean beef (26 g)
Date & Banana Protein Smoothie
5 minPrep
0Cook
1Large glass
280kcal
Ingredients
- 2 dates
- 1 banana
- 1 cup low-fat milk
- 1 tbsp peanut butter
- 1 tbsp chia seeds
- Ice
Method
- Put everything in a blender.
- Blend 30 seconds until smooth.
- Serve immediately.
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Tip
Freeze sliced banana — gives the smoothie a creamy texture without ice cream.
Frequently asked questions
Do I need protein powder?
If you can meet your needs from food, you don't. Powder is useful only when it's hard to hit your target from regular meals.
Is plant protein enough?
Yes, if you vary your sources (lentils + chickpeas + rice + nuts). Variety ensures all essential amino acids.
When is the best time to eat protein?
Spread it evenly across your 3 meals. There's no big difference whether you eat it before or after a workout within a reasonable window.
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⚠️ For general education only. If you have a health condition or allergy, consult your doctor.