Getting enough protein each day doesn’t have to be complicated, but it does require some intention. Protein is essential for building and repairing tissue, supporting metabolism, stabilizing blood sugar, and keeping you feeling full and satisfied after meals. Many people under-eat protein simply because they don’t plan for it. A helpful starting point is to think about protein first when building a meal, rather than treating it as a side item.
One of the easiest ways to meet your protein needs is to include a quality protein source at every meal. Animal-based proteins like meat, poultry, eggs, and fish are especially efficient because they contain all essential amino acids in a form the body absorbs well. Aim for a palm-sized portion at each meal, and don’t forget breakfast—adding eggs, sausage, or leftover meat in the morning can make a big difference in total daily intake. Snacks can also contribute: think beef sticks, hard-boiled eggs, or plain yogurt if dairy is tolerated.
Consistency matters more than perfection. You don’t need to track every gram, but having a rough target in mind can help—many adults do well with roughly 20–40 grams of protein per meal, depending on body size and activity level. Planning ahead, cooking extra protein at dinner for leftovers, and keeping high-protein foods on hand all make adequate intake more achievable. When protein is prioritized daily, energy, muscle strength, and overall nutrition tend to fall into place more naturally.
Content here is intended for education and is not a substitute for medical advice. Always consult your personal healthcare provider for your specific needs. I provide telehealth and in-person visits and am happy to accept new patients who need a provider.