50 Gram Protein Diet

Protein is essential to your daily diet. According to Northwestern University's nutrition website, protein is the basic structural material of all cells. Biologically active proteins include enzymes, hormones, neurotransmitter, nutrient transport and storage compounds. There are many foods that can be eaten to help your reach a 50 g protein diet.

Morning Consumption

• Start your morning with eggs. According to the American Egg Board, one large egg consists of 6 g protein. A meal of two scrambled, boiled, or poached eggs and two slices of whole wheat bread will total approximately 22 g protein.

  Yogurts provide at least 5 g protein per serving. A smoothie with one cup of yogurt and a cup of low-fat milk equals about 13 g protein. According to Nutrition Data, a cup of low-fat milk equals 8 g protein.

  Cottage cheese is another protein option. A mere 1/2 cup of cottage cheese equals 14 g protein. Try eating it with raisins or another type of fruit.

Snacks

• A mid morning snack of nuts, peanut butter, soy milk or a protein shake yields between 8 g to 14 g protein. Read the labels of any of these products and apply it to your breakfast totals. They will range from 21 g to 30 g by the end of your snack.

Lunch

• Lean meats, like poultry and seafood, and meat substitutes, like soy burgers, are all excellent sources of protein. According to the Harvard School of Public Health, 6 oz. salmon gives you 34 g protein and 18 g fat. Cut that amount of fish in half for lunch. Enjoy a nice side salad and a three ounce portion of grilled salmon for 17 g protein.

  Another option would be a tuna fish sandwich or shrimp salad. Only 2 oz. Chicken of the Sea Albacore equals 13 g protein. You can get about 18 g protein out of 3 oz. shrimp.

  Choosing a 3 oz. piece of grilled chicken, the size of a deck of cards, or a nice, hot soy burger, also provides you with a good source of protein for lunch.

Dinner Time

• The last 10 g to 20 g protein can come from either another 3 oz. piece of red meat, poultry or seafood. Other ways to consume this amount of protein would be through eating a full cup of black bean soup, other legumes or tofu. Adding a serving of low-fat mozzarella or cheddar cheese to bean soups, legumes, meat or poultry will add an additional 8 g protein to ensure you have reached your diet goals of 50 g per day.

Backup Plan

• Remember that food products like whole wheat bread, avocado, parsnips and spinach provide small amounts of protein to your diet. When in doubt, increase your intake of nuts, soy or dairy products.