Quick Nutrition Test: Do You Get Enough Protein in Your Diet?
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Many people feel tired throughout the day, get hungry quickly, or struggle to recover after physical activity. Often, one of the reasons is insufficient protein in the diet.
Protein is one of the most important nutrients for the body. It is needed for:
- muscle maintenance and growth
- skin, hair, and nails
- hormone and enzyme production
- immune system function
- longer-lasting satiety after meals
If protein intake is chronically low, the body starts to "conserve resources," which can affect how you feel.
Signs that your diet may lack protein
Sometimes the body signals a possible protein deficiency on its own.
Possible signs:
- persistent fatigue and weakness even after rest
- feeling hungry quickly after eating
- frequent cravings for snacks between meals
- hair loss or thinning hair
- brittle nails and dry skin
- slower recovery after workouts
- getting sick more often
Important: these symptoms can also be related to other health issues. If they are pronounced or persistent, it is advisable to consult a doctor or nutritionist.
Quick test — are you getting enough protein?
Answer 7 questions. The test takes less than 1 minute.
Write down your points for each answer.
1. How often do you eat protein-rich foods? At every meal → 3 1–2 times a day → 2 Less than once a day → 1 I haven't thought about it → 0
2. What is your main source of protein? Meat, fish, or eggs → 3 Dairy products or cheese → 2 Legumes, tofu, tempeh, nuts → 2 Hardly any of the above → 0
3. How long do you feel full after a meal? 3–5 hours → 3 2–3 hours → 2 1–2 hours → 1 I want a snack right away → 0
4. Your level of physical activity Strength training or intense sport 3+ times a week → 3 Active lifestyle → 2 Moderately active → 1 Sedentary lifestyle → 0
5. Energy level throughout the day Stable → 3 Sometimes tired → 2 Often tired → 1 Very low energy → 0
6. Does your breakfast usually contain protein? Eggs, cottage cheese, Greek yogurt, protein shake → 3 Oatmeal with nuts or dairy → 2 Bread with cheese or a light snack → 1 Usually just coffee or I skip breakfast → 0
7. Do you know how much protein you need per day? Yes, I know my daily target → 3 I have a rough idea → 2 I've heard about it but don't know the amount → 1 I've never thought about it → 0
How many points did you score? Maximum score: 21
Protein test results
🟢 16–21 points — very good You most likely have enough protein in your diet. You regularly include protein in your meals and your diet is relatively balanced.
Keep it up:
- vary your protein sources
- include protein at every meal
- combine animal and plant sources
🟡 10–15 points — room for improvement Your protein intake may be borderline. A few small changes can help improve your energy and satiety:
- add protein to breakfast
- choose protein-rich snacks
- include protein at lunch and dinner
🔴 0–9 points — possible protein deficiency There is a good chance your diet lacks protein. This can affect:
- energy levels
- muscle mass
- immunity
- weight management
It is worth reviewing your diet and gradually increasing protein sources in your meals.
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Frequently Asked Questions about Protein in Your Diet
How much protein do I need per day?
The required amount depends on your activity level.
Sedentary lifestyle → 0.8–1.0 g per kg of body weight Moderately active → 1.0–1.4 g/kg Regular training (strength, HIIT) → 1.4–2.0 g/kg
Example (for a 70 kg person): Minimum → 56–70 g per day Active lifestyle → 98–140 g per day
How much protein is in common foods (per 100 g)?
Chicken breast → 29–31 g Beef → 26–30 g Salmon / tuna → 22–25 g Eggs → ~12 g Cottage cheese → 16–18 g Greek yogurt → 9–11 g Lentils → 9 g Tofu → 8–15 g Almonds → 19–21 g
Can vegetarians get enough protein?
Yes, it is entirely possible. The key is to combine different plant protein sources:
- lentils and rice
- hummus and whole grain bread
- tofu and sesame seeds
- beans and quinoa
Can you consume too much protein?
For a healthy person, this is rare. For most people, up to ~2.2 g/kg per day is considered safe. However, for people with kidney problems, very high protein intake may put additional strain on the kidneys.
