Here's exactly how much protein you need in a day—and 5 high-quality options to add to your diet - CNBC

Lyon says a more optimal range, based on scientific evidence, is having between 1.2 to 1.6 grams of protein per kilogram of your weight daily.

A high-quality protein would have all of the nine essential amino acids, which can't be made and can only be acquired through diet, according to Lyon.

Animal-based proteins typically have great doses of the essential amino acids like lutein, which stimulates muscle, she adds.

For plant-based eaters, "the amount that an individual would need to consume for overall health and wellness, for protection as they age, would also increase their calorie consumption," she adds.

These are a few simple pairings, suggested by Lyon, to help get high-quality protein into your daily diet.

An omelet with wheat toast or a side of potatoes Steak and vegetables you enjoy like green peas and corn, which are rich in protein A lean fish of your choice with rice and beans