Why 20 grams of protein per meal?
How many grams of protein should I eat at each meal?
I’m trying to be very specific about my recommendations. 20-30g of protein per meal is really the minimum. Daily protein needs will vary from person to person and are affected by your size, age, illness, activity level, stress, and more.
The figure below gives you a very rough estimation of your MINIMUM needs. Let me be clear about that. If you have been ill, are over 60, have been eating inadequate protein for some time, are under extra stress, want to build more muscle (that should be all of us), or are very physically active, you will need more. Up to 50% more. (1,2)
Are you getting enough protein?
Most of my clients don’t eat enough protein. This reaches back to the 80’s when many of us developed our sense of what was healthy for us. In our efforts to eat a low-fat diet, we really skewed our macronutrient intake in a dangerous way. This is because we not only took out many of the healthy fats from our diet, but we also took out a lot of high-quality protein.
We mistakenly made saturated fat and cholesterol out to be bad guys. But in eliminating them, we also eliminated some great protein sources. We lost eggs, beef, lamb, liver, chicken thighs, nuts, and more. So instead of just a low-fat diet, we got a low-protein diet too. That left us with a high carbohydrate diet (and more diabetes).
There is nothing wrong with carbohydrates. We just need balance.
Can I get enough protein on a vegetarian diet?
Vegetarian and plant-based diets can be healthy diets for some people at certain seasons of life. But there are nutrition pitfalls to look out for. One is inadequate protein. I like to use this graphic with my clients and pair it with a list of protein sources. While I don’t like to count protein grams, carbs, or calories every day, it is helpful to get an accurate picture of what you are currently eating, then sketch out how to reach your protein target accurately. After a week or so of tracking, you can do it by instinct.
I like using this example below for everyone. Not because vegetarian diets are ideal, but because it shows us a wider variety of higher-protein foods. (Everyone knows meat and eggs are high in protein!)
But the vegetarian protein sources tend to be higher in carbohydrates. That’s OK, even when you are following a low-carb diet. When we eat traditionally higher carbohydrate foods in their WHOLE state and prepare them with some care, they can be very nutritious and not spike our blood sugar. Brown rice bowls with black beans, some steamed greens, and a delicious sauce with healthy fats make a great meal. Sure, it’s high in carbs. But it’s also rich in fiber, protein, and healthy fats. (Shameless plug for my post on making great rice bowl meals.) (3)
The problem comes when we reach for convenience foods. Bread, crackers, bars, rice cakes, cereal, muffins, frappuccinos. But instead of getting angry with ourselves for choosing these less nutritious convenience foods, let’s figure out why we are choosing them in the first place.
I think the answer is usually… We are HUNGRY, and there isn’t anything else readily available to eat!!
Is 200g of protein too much?
Probably. But it depends on your body and your goals.
Clients have come to me with this goal and they usually got that number from an internet protein calculator. If they are overweight, carrying around 50-100 pounds of extra weight, then enter their weight into an internet website to determine how much protein they need, it generates a recommendation that is likely too high for you.
A woman who is 5’4” and weighs 220lbs could get this recommendation. But the formula is based on lean body mass. If a lot of your weight is fat, then you don’t need the extra protein.
However, if you are a woman who is 5’10”, with a muscular frame doing intensive athletic activities with a goal of increasing muscle mass, then 200g might be right for you.
The woman who is 5’4”, but carrying excess fat on her body might estimate her lean body mass, which is likely to be closer to 130lbs, and base her protein needs on that number instead.
Understanding your body composition will help you determine what your protein needs are.
Remember… these are your MIMIMUM protein requirements
If you want to increase your muscle mass (which I highly recommend for long-term metabolic health) you’ll need to bump this up as much as 50% more.
Does protein help with my blood sugar?
Yes! In fact, eating more protein at the right times is my #1 blood sugar hack.
Eating protein FIRST in a meal will help minimize your blood sugar spike.
Eating ENOUGH protein helps you build/maintain muscle. More muscle means better blood sugar control and better long-term metabolic health. (4,5)
Here are ideas for eating 20g of protein at each meal:
Pre-make 2-3 servings of a protein smoothie the night before.
Hard boil a dozen eggs and PEEL them for the fridge.
Eggs have 7g of high-quality protein each. 2-3 scrambled eggs are a quick solution any time of day.
Roast a pan of nuts (10 minutes at 350F) to have as snacks.
Buy a tub of hummus and pre-cut veggie sticks.
Roast a couple of chickens (or buy 2 rotisserie chickens), pick off all the meat, and freeze it in portions that are easy to thaw.
Buy deli meat and cheese for quick sandwiches or snacks.
Make egg salad, chicken salad, or tuna salad on the weekend and make enough to last 3-4 days.
Make a big pot of chili or a hearty bean soup on the weekend to give you 2 extra dinners mid-week.
Keep all the ingredients for bean burritos in your pantry (including a case of refried beans).
Keep a couple of frozen meals in the freezer that are easy to microwave. They may not be the best, but they’ll be better than eating chips for lunch.
Put some of these on your shopping list right now for the coming week so you have everything on hand.
Free 1-week high protein meal plan
If you’d like a done-for-you 1-week meal plan that emphasizes getting enough protein in every meal, I’ve got you covered. Grab your free meal plan HERE.
The Key to Getting Enough Protein
What I have found personally and what my clients have found is meal planning and wise shopping are the keys to ensuring you are getting the proper amount of protein in your diet. Easier said than done, right?
I know what works for me is to be inspired by what others are cooking and serving up. I cook regularly on my Real Food Matters Facebook group and members also share their favorite recipes. Won’t you join us?
References
Wu, G. Dietary protein intake and human health. Food Funct. 2016,7,1251
Layman DK, et al. Defining meal requirements for protein to optimize metabolic roles of amino acids. Am J Clin Nutr. 2015 Jun;101(6): 1330S
Hertzler SR. Plant Proteins: Assessing their nutritional quality and effects on health and physical function. Nutrients. 2020 Dec; 12(12): 3704.
Basturk B. Evaluation of the effect of macronutrients combination on blood sugar levels in healthy individuals. Iran J Public Health. 2021 Feb;50(2): 280.
Shukla AP, et al. Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes. BMJ Open Diab Res Care 2017;5:e000440.