With all the emphasis on protein in the health and wellness world, it can sometimes feel like you can never get enough. However, while protein is an essential nutrient, does it really need to be included in every meal? Here’s what the science actually shows and how much protein you really need at each meal.
Ideally, protein would be included at every meal and snack. Protein promotes fullness by slowing digestion and triggering the release of satiety hormones, and helps stabilize blood sugar.
“As a dietitian, I promote the idea that protein should be had at every meal, simply because it is the easiest way to ensure an individual meets their protein needs,” Kayla Kamen, MS, RDN, nutrition expert for Drink Wholesome, told Health.
It’s also a good idea to add protein to meals to make them more satisfying and better for blood sugar management.
“An even distribution may also help with satiety, blood sugar control, and energy levels, which is why many people feel better when they include protein at meals rather than eating a huge amount all at once,” Amy Shapiro MS, RD, CDN, lead nutritionist at ButcherBox, told Health.
The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight (0.36 grams per pound). This represents the minimum amount of protein needed to meet basic amino acid requirements and prevent muscle loss, not the amount required for optimal health.
Research suggests that many people, especially those who exercise regularly, benefit from higher protein intake, typically in the range of 1.2 to 2.0 grams per kilogram (0.54 to 0.9 grams per pound) per day to maintain muscle mass. Those focused on building muscle may require even more.
“Spreading protein more evenly across meals may better stimulate muscle protein synthesis compared to consuming most of your protein in one large meal, especially for older adults, those trying to preserve or build muscle, those cutting calories, and physically active people,” said Shapiro.
Studies show that aiming for 30-45 grams of protein at each meal is best for supporting muscle mass maintenance and growth.
Populations that generally benefit from eating protein at every meal and/or following high-protein diets include:
- Older adults
- People managing blood sugar
- Highly active individuals
- People in a calorie deficit who are trying to manage hunger or lose weight
- People who are actively trying to build muscle
- Individuals with a decreased appetite, like those on GLP-1 medications
- People who are pregnant or breastfeeding
To reach your daily protein needs, focus on whole-food sources first. “That means eggs, Greek yogurt, fish, poultry, beans, tofu, lentils, and nuts or seeds,” Gretchen Zimmermann, MBA, RD, CDCES, vice president of clinical strategy at Vida Health, told Health. “For those who need extra support, like people with low appetite, older adults, or those on weight-loss medications, adding protein powders can be helpful.”
Simple strategies for building protein-rich meals and snacks include:
- Using proteins like Greek yogurt, cottage cheese, eggs, or lentils as a base for breakfast meals
- Adding collagen peptides to your coffee or tea if your breakfast is lower in protein
- Pairing carbohydrate-heavy dishes, like pasta or rice, with tofu, fish, poultry, or lentils for a protein boost
- Choosing protein-rich snacks, like cottage cheese, tuna salad, protein shakes, protein bars, or roasted chickpeas
It’s also important to make sure your kitchen is stocked with protein-rich foods, so you always have a protein source to add to meals. For example, keep dried beans, canned lentils, and protein powder in your pantry, and Greek yogurt, chicken, eggs, tofu, and seafood in your fridge and freezer.
