18 foods that boost your metabolism

Mix and match these protein-rich sources to score 20 to 30 g at each meal. How much protein do you need? New research suggests that many of us may need more protein than we realize. The current RDA is 0.8 g of protein per kilogram of body weight, but several studies have found that 1 to 1.2 g may be more protective against age-related muscle loss. Use this formula to determine the minimum amount of protein you should eat daily to offset muscle loss--and protect your metabolism--while you lose weight. STEP 1 Estimate your ideal weight. If you're a woman, start with 100 pounds for the first 5 feet in height, and add 5 pounds for every extra inch. "For men, it's 106 pounds for 5 feet in height, plus 6 pounds for every additional inch. However, if your ideal weight is less than 120 pounds, don't eat less than 82 g of protein daily." STEP 2 Ideal Weight (in lb) ÷ 2.2 = Ideal Weight (in kg) STEP 3 Ideal Weight (in kg) × 1.5 = Daily Protein Goal (in g) Now that you know how much you need, check out these metabolism-boosting protein-packed foods! PLUS: For ultimate results, pair these foods with the Workout That Revs Your Metabolism. Avocado Protein content: 2 g per half avocado The protein in this fruit contains all 9 essential amino acids, plus heart-healthy omega-3 fatty acids. Cheese and milk Protein content: 6-7 g per oz; 9-10 g per 1 cup Go for low-fat options-they generally contain more protein than fattier alternatives. Tempeh Protein content: 15 g per 1/2 cup Its nougatlike texture makes tempeh a smart stand-in for meat. Sauté, or crumble cooked tempeh over salads. Asparagus Protein content: 4 g per 1 cup (chopped) This tasty veggie is a nutrient powerhouse. Enjoy it steamed or grilled, or toss chopped spears into salads. Legumes Protein content: 7-9 g per 1/2 cup (cooked) Pair dried beans (think black beans, chickpeas, and lentils) with rice or quinoa for a complete-protein meal. Greek-style yogurt Protein content: 18 g per 6 oz This thick and creamy treat packs nearly twice as much protein as other dairy sources; it's great with fruit. Tree Nuts Protein content: 4-6 g per 2 Tbsp A small handful of walnuts or almonds is great as a snack, mixed into yogurt or oatmeal, or on a salad. Edamame Protein content: 8.5 g per 1/2 cup (shelled) A single serving packs nearly every trace mineral your body needs, including iron, magnesium, and zinc. Whey protein Protein content: 24 g per 1 oz Add a scoop to smoothies or water for a quick protein hit. Avoiding animal products? Try soy protein powder. Spinach Protein content: 5 g per 1 cup (cooked) Of all the leafy greens, spinach boasts the highest protein content. Try it sautéed with a bit of garlic. Tofu Protein content: 12 g per 3 oz Made from soybeans, this low-cal, versatile protein will take on any flavor, from Asian to barbecue. Fish and shellfish Protein content: 28 g per 4 oz Whether it's salmon, halibut, or tuna, seafood is a great catch. Aim for 3 to 5 servings a week. Pseudograins Protein content: 5-9 g per 1 cup (cooked) These hearty, grainlike seeds (quinoa, amaranth, and buckwheat) have more protein than traditional grains. Eggs Protein content: 12 g per 2 eggs; 14 g per 4 egg whites However you prepare them, eggs and egg whites are smart fuel for muscles. Poultry Protein content: 28 g per 4 oz Family favorites like skinless chicken make it easy to score plenty of protein at each meal. Hemp seeds Protein content: 10 g per 2 Tbsp Great for soups and salads, these seeds have 8 of the 9 essential amino acids that build muscle. Cottage cheese Protein content: 14 g per 1/2 cup Eating a scoop doesn't mean you're on a diet--it means you're muscle savvy. Try adding it to smoothies. Beef Protein content: 28 g per 4 oz Look for the absolute leanest cuts, like round roast or top sirloin. Try bison for a leaner red-meat alternative.