Measure the thickness or depth of your guitar from front to back to find the width of the zipper panel (The side section of your case that will have a zipper). Add an extra 1 inch to your measurement for seam allowance, and another inch or so if you want your case to be roomier. Then divide this measurement in half, because you will need two pieces to place the zipper in between. The length of these pieces is the length of the zipper you bought (approximately half the perimeter of your guitar). Width of zipper panel pieces = (guitar depth + 1 inch + ~ inch) 2 Length of zipper panel pieces = length of zipper Using the measurement for your zipper panel pieces, cut 2 pieces of exterior fabric, 2 pieces of duck cloth, and 2 pieces of fleece/batting. Cut the fleece/batting inch smaller all the way around to reduce bulk when sewing. Place the exterior fabric on top of the fleece/batting on top of the duck cloth, and quilt the pieces together as you did with the front and back panels, using one or two lines across the length of the fabric. Place the zipper face down against the "right side" (the side with your exterior fabric showing) of one of your quilted zipper panel pieces. Pin it in place, then sew together using a zipper foot on your sewing machine. Do the same to attach the other side of the zipper to your second zipper piece. Then press your zipper panel open and top stitch on either side of the zipper, about inch away from it for a finished look that will hold your zipper open on the back side. Measure around the outside edge of the front or back panel that you've already quilted. The difference between this measurement and the length of your zipper panel is the length of the side panel (the side section of your case that doesn't have a zipper). Add inch for seam allowance. The width is the same as your completed zipper panel. Width of side panel = width of zipper panel with zipper Length of side panel = perimeter of front panel - length of zipper panel + inch Using the measurement for your side panel, cut a piece of exterior fabric, duck cloth, and fleece/batting. Cut the fleece/batting inch smaller all the way around to reduce bulk when sewing. Place the exterior fabric on top of the fleece/batting on top of the duck cloth, and quilt the pieces together as you did with the zipper panel, using one or two lines across the length of the fabric. Line up one end of your zipper panel with one end of your side panel, with right sides (exterior fabric) facing toward each other. Pin and sew these ends together with a straight stitch on your sewing machine, with inch seam allowance. Repeat with the opposite ends of the two panels. This will create one large loop panel.
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One-sentence summary -- Measure your guitar for the zipper panel. Cut fabric for zipper panel pieces. Sew the zipper between the zipper panel pieces. Measure your side panel. Cut the fabric for your side panel. Connect your zipper and side panels together.

Article: In general, women need to consume around 46 g daily and men need to consume around 56 g daily. Keep track of your protein intake throughout the day. You can use a journal or food tracker app on your phone to see how much more you need to eat as you progress through the day. Some people may need more protein than others. If you're performing moderate to intense exercise for more than 45 minutes daily or trying to lose weight, the total amount of protein you should consume maybe be greater. Combining certain plant-based proteins will give you a complete protein. Aim to consume a variety of whole grains, nuts and legumes these foods together will provide all the essential amino acids your body needs to make a complete protein. Combine legumes and whole grains for a complete protein. Examples include: rice and beans, lentils and barley, bulgur with beans or peanut butter on 100% whole wheat bread. Combing legumes with nuts and seeds also provides a complete protein. Whole grains provide an essential component to preparing complete proteins. Include a variety of whole grains each week to ensure you're eating a diverse diet. Eating 100% whole grains increases your chances of getting complete proteins in your diet. Whole grains are unprocessed and contain all the parts of the grain the germ, endosperm and bran. They are typically higher in nutrients like fiber and protein compared to processed grains like white flour or white rice. Examples of whole grains include: oats or oatmeal, 100% whole wheat pasta, bulgur, buckwheat, millet, quinoa or brown rice. Other key food groups that make up complete protein are legumes and nuts. Again, choose a variety to eat each week. Examples of legumes include: beans, lentils, peanuts and peas. Examples of nuts/seeds includes: walnuts, almonds, cashews, pumpkin seeds, sesame seeds, pistachios or pecans. Nuts are also a great source of healthy fats. This is important to consider especially if you're following a vegetarian or vegan diet and have a limited intake of some healthy fats. There are a few plant-based proteins that are already considered a complete protein. Soy, quinoa, hemp seeds or buckwheat are great sources of complete proteins. Keep cooked quinoa or buckwheat in your refrigerator or freezer for a quick grain side dish or the base of your main dish. Hemp seeds can be added to smoothies, sprinkled on salads or added to your morning yogurt. They also are a good source of healthy fats. It was once thought that you needed to consume a whole grain and legume at each meal in order to benefit from a complete protein. Studies have now shown that as you long as you consume both foods throughout the day, your body will be able to obtain all the amino acids needed. Food journals, apps or meal plans can help you see how you can include a variety of plant-based proteins throughout the day. Keep track to make sure you include a wide variety of proteins. Legumes are a cornerstone of a vegetarian or vegan diet due to the lack of animal proteins consumed. A well-thought-out meal plan will help make sure you're eating a healthful, protein rich diet each day. When food choices are limited, you need to take extra care to ensure you are not falling short. This is especially useful if you're busy and don't have time to consider each protein source you consume each day. Take an hour or two during your free time and develop a weekly meal plan. Make sure you account for complete proteins and include a wide variety of plant-based proteins each day. Write up the corresponding grocery list to your meal plan so you have a list ready-to-go and you buy only what you need in the store.
Question: What is a summary of what this article is about?
Consume adequate amounts of protein daily. Combine the right types of foods. Eat 100% whole grains. Eat a variety of nuts and legumes. Include plant-based proteins that are complete proteins. Consume a variety of legumes and grains throughout the day. Design a meal plan.