Ideal Protein Intake at Each Meal and Snack
Protein is an important macronutrient that helps build and repair tissues, makes enzymes and hormones, and provides energy. But how much protein should you aim for at each meal and snack? Here are science-based protein intake recommendations for optimal health.
Table of Contents
- How Much Protein Per Day
- Protein Intake at Breakfast
- Protein Intake at Lunch
- Protein Intake at Dinner
- Protein Intake for Snacks
- Tips to Meet Your Protein Needs
- Conclusion
How Much Protein Per Day
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight or 0.36 grams per pound.1 However, many experts recommend higher intakes for optimal health and body composition:
- 1.2–2.0 grams per kg or 0.5–0.9 grams per pound for general health
- 1.6–2.2 grams per kg or 0.7–1.0 grams per pound for building muscle
- 0.7–1.0 grams per pound when losing weight
Protein Intake at Breakfast
Aim for 20–40 grams of protein at breakfast. Higher protein intakes at the start of the day can aid weight loss and help you feel full until lunchtime.2
Good breakfast sources of protein include:
- Eggs
- Greek yogurt
- Cottage cheese
- Protein powder shakes
- Nut butters
Protein Intake at Lunch
Lunch should provide 20–40 grams of protein. Good options include:
- Chicken or turkey breast
- Tuna, salmon, or other fish
- Beans and legumes
- Tofu or tempeh
- Protein bar
Pair these protein foods with whole grain carbs and veggies or salad for a balanced meal.
Protein Intake at Dinner
Aim for 25–40 grams of protein at dinner. Lean meats, fish, eggs, and plant-based proteins are all great choices.
Some examples of protein-rich dinner meals include:
- Salmon with quinoa and asparagus
- Stir-fry with shrimp, chicken or tofu, and veggies
- Fajitas with chicken or steak, beans, peppers, onions
- Veggie and bean soup with Greek yogurt
Protein Intake for Snacks
Depending on your overall protein needs, aim for 10–20 grams of protein per snack. Good portable snack options include:
- Greek yogurt
- Cottage cheese
- Hard boiled eggs
- Nut butter on whole grain toast
- Edamame
- Protein bars or shakes
Tips to Meet Your Protein Needs
Having trouble getting enough protein in your diet? Here are some tips:
- Have a protein source with every meal and snack
- Choose leaner cuts of meat and skinless poultry
- Eat fatty fish like salmon or tuna 2-3x per week
- Rotate different plant proteins like beans, nuts, seeds, and tofu
- Include Greek yogurt and cottage cheese in meals and snacks
- Drink protein shakes if needed to meet daily needs
Conclusion
Eating adequate protein at all meals and snacks provides your body with the amino acids needed to maintain and build muscle, control appetite, lose weight if desired, and support overall health. Shoot for 20-40 grams per meal, and 10-20 grams per snack.
Focus on nutrient-dense sources of lean protein, vary your options, and pair protein with fiber, healthy fats and carbs for balanced nutrition.
