How Much Protein Should One Meal Contain?

Wondering how much protein should one meal contain? Learn to calculate your protein needs and discover meal ideas to help you meet your daily requirements.

Protein is the most important component of nutrition. And it is needed not only to build or maintain muscle mass. The body uses proteins as enzymes, hormones, receptors, signaling molecules… Unlike fat, protein cannot be stored. Therefore, it is very important to constantly consume a sufficient amount of it with food. But what amount can be considered appropriate?.

Some diets are based on consuming only protein foods. Unless we are talking about therapeutic or specialized nutrition, such a food consumption scheme cannot be called balanced. After all, the body needs both carbohydrates and fats.

As a general recommendation, you can often hear the advice to consume at least 50 grams of protein (pure, not protein food!) as part of a 2000 kcal diet. However, of course, the amount of protein depends on age, weight, and lifestyle.

Renowned nutritionist Jacqueline London suggests using the scheme of 1 g of protein per 1 g of weight. If a person is very active and regularly does sports, it would be more correct to recalculate the amount according to the scheme of 1.5 g of protein per 1 g of body weight.

And nutritionist Jane Burrell argues that it is simpler and more correct to focus on a specific amount of protein with each meal: this figure should not fall below 15 grams.

She added that it’s important to get enough calories overall for protein to be beneficial. “In order for protein to be used to create new proteins, you need enough calories first. Otherwise, your body will just use that extra protein for energy. And if your carbohydrate intake is low, your body will break down functioning proteins and use some of those amino acids to make glucose to maintain your blood glucose levels,” the expert explains.

Do you eat enough protein?
No, it’s not enough

Yes, I’m keeping an eye on this.

Of course, the quality of protein products is also important. Protein obtained from processed meat products (sausages, hot dogs) and fatty meats carries a lot of harmful substances “in the trailer”. And not only meat, poultry and fish contain easily digestible, “good” protein. Its excellent sources remain:

  • cottage cheese and greek yogurt
  • edamame beans (soybeans)
  • sugar free peanut butter
  • lentils, beans and chickpeas
  • boiled eggs

Monitor the diversity of your diet and what macronutrients and in what proportions end up on your table. And don’t forget the main thing: protein-rich food allows you to feel full faster and not feel hungry for longer. And therefore, it protects you from overeating!