To fine-tune your numbers and get a list of protein-rich options, use this handy guide.

By Mallory Creveling

The goal for most women should be about 46 grams per day. When reviewing your daily menu, check that the nutrient accounts for 10% to 35% of your calories—in a 2,000-calorie diet, for example, that’s a minimum of 50 grams and 175 grams max. Fine-tune your numbers with this list of protein-rich options.