Protein 411

Protein helps to maintain lean muscle, grow and repair all cells in your body, speed your metabolism, burn body fat and regulate your appetite. On average, active women need about half a gram of protein per pound of body weight every day (so an active 140-pound woman would need 70 grams of protein).

One way to meet this goal is to include a source of protein at every meal. A high-protein meal would have 25 percent of its calories coming from protein.

Lean Protein Options: Chicken breast, eggs, fish, turkey, lean beef, protein powder.