One of the top questions that many in the health and exercise field are asked is "How much protein should I consume each day?" Everyone is so different, there is no one answer, but it does depend on how much you exercise.
People who exercise regularly (4-6 times a week) benefit from a higher protein intake than those that work out less, or not at all.
This is because protein is used for building and repairing muscle and tissue, red blood cells, hair and finger nails. Protein in necessary for reducing the risk of iron deficiency anemia and to improve healing. But, excess protein does not build muscle bulk and strength... exercise does!
If you are sedentary, you should eat roughly half a gram of protein per pound of your body weight. If you workout regularly, you should get roughly .75-1.0 gram per pond of body weight.
Some good sources of protein include:
meat, poultry, fish: 7 grams per ounce, beans and lentils: 7 grams per 1/2 cup cooked, 1 large egg: 7 grams, milk: 8 grams per cup, whole wheat bread: 4 grams per slice, vegetables: 2 grams per 1/2 cup
Hope this helps with planning your daily diet! Now get out there and move!