You’ve probably heard it before: “Eat more protein.” But what does that actually mean, and how much is enough?

Protein is one of those topics that seems simple at first glance, yet can get confusing when you start comparing advice. Some people say you need to double your intake, others swear you’re already getting plenty. The truth lies somewhere in between, and figuring out your own protein needs is far more straightforward than you might think.

In this article, we’ll break down why protein matters, how much you really need, what to eat, and simple ways to increase your intake without turning every meal into a science experiment.

Why Protein Matters

Protein is often seen as the “muscle nutrient,” but it’s so much more than that. Here’s what it really does for you:

• Supports muscle repair and strength: especially important if you’re active or trying to maintain muscle while losing weight.

• Keeps you full for longer: meals higher in protein help manage hunger and reduce snacking.

• Stabilizes energy and mood: protein slows digestion, keeping blood sugar levels steady.

• Aids healthy aging: adequate protein helps preserve lean mass and bone health over time.

Despite its importance, many people, especially women, older adults, and busy professionals, may be deficient in protein without realizing it. It’s not about lack of willpower, just a lack of awareness. The good news? Getting enough protein is very doable once you know what to look for.

Daily Protein Goals: How Much Do You Really Need?

Your ideal protein intake depends on a few factors: your body weight, activity level, and goals. Here’s a practical breakdown of how much protein you really need:

• Sedentary adults: around 0.8 grams of protein per kilogram of body weight per day.

• Active adults: 1.2–2.0 grams per kilogram.

• Those aiming to build or preserve muscle: 1.6–2.2 grams per kilogram.

That means a 70 kg (155 lb) person might aim for anywhere from 90 to 130 grams per day, depending on activity and goals. 

And no, that doesn’t mean you need to start chugging protein shakes. Most people can reach their target through balanced meals with a bit of planning.

Best Food Sources of Protein

There are plenty of ways to meet your protein needs, no matter your dietary preference.

Animal-Based Protein Sources

These are considered complete proteins, meaning they contain all nine essential amino acids your body can’t make on its own.

• Chicken, turkey, and lean beef

• Fish and seafood (especially salmon, tuna, and shrimp)

• Eggs

• Greek yogurt, cottage cheese, milk

• Whey or casein protein powder 

Plant-Based Protein Sources

Are you on a plant-based diet? No problem. Vegan protein sources are fantastic too, you just may need to combine different foods throughout the day to get all the essential amino acids.

• Tofu, tempeh, edamame

• Lentils, chickpeas, beans

• Quinoa, buckwheat, soy

• Nuts and seeds (almonds, chia, hemp, sunflower seeds)

• Peas and whole grains

Complementary proteins like rice and beans, or hummus and a whole-grain pita, work together to provide a complete amino acid profile. However, you don’t need to combine different plant-based proteins at one meal if it doesn’t work for you. The most important thing is including a variety throughout the day to meet your daily needs. Whether you eat meat or not, there’s no shortage of ways to reach your goals with variety and balance.

Protein-Rich Food Swaps

You don’t have to overhaul your diet to up your protein; small tweaks can go a long way. Try these simple swaps:

These swaps don’t just add protein; they often increase fiber, vitamins, and minerals too. Start small: one or two changes per day can make a noticeable difference in how full and energized you feel.

High-Protein Meal & Snack Ideas

You don’t have to rely on just chicken breast and protein powder to hit your protein goals, there are plenty of tasty options. For example, you can easily pack 50g of protein into one meal with a variety of options. 

If you're aiming for 100 grams of protein a day, or even 150 grams of protein a day, you might have to be more intentional about your meals, but you can still reach those goals with natural ingredients.

Sample High-Protein Day

Breakfast: Greek yogurt parfait with berries, oats, and nuts (~25g) Lunch: quinoa salad with grilled chicken or chickpeas (~30g) Snack: cottage cheese with fruit or a protein smoothie (~20g) Dinner: salmon with lentils and roasted vegetables (~35g)

You don’t need to hit exact numbers, just aim to include a protein source in each meal or snack. And yes, some days will go better than others, and that’s totally fine.

6 Simple Tips to Boost Protein Intake Throughout the Day

Here are simple strategies that make a high-protein diet feel effortless:

1. Start Your Day With Protein

Many breakfasts are heavy on carbs but light on protein. If you’re intentional about it, you can easily fit 30 grams of protein in your breakfast. Try eggs, Greek yogurt, or even leftovers from dinner to kick off your day right.

2. Pick High-Protein Snacks

Instead of chips or crackers, go for snacks that pull double duty and pack a protein punch:

• Greek yogurt cups

• Cheese sticks

• Jerky or smoked tofu

• A handful of nuts or edamame

3. Add a Little More in Each Meal

Slightly increase the protein in your meals, like slipping in one extra egg, a few more ounces of chicken, or an additional spoonful of beans.

4. Make Dairy Work for You

Milk, cheese, and yogurt are not only calcium sources but also rich in protein. A cup of milk (~250ml) provides 8g, and Greek yogurt provides around 10g per 100 grams.

5. Prep Protein Ahead

Cook extra chicken, tofu, or beans for easy lunches and dinners. When your proteins are ready to go, healthy eating becomes automatic.

6. Try High-Protein Alternatives

From protein pasta to protein-enrichedwraps, breads, and cereals, food innovation has made it easy to sneak in extra grams without changing your routine.

Make Protein Work for You

Getting enough protein isn’t about being perfect; it’s about being consistent. You don’t need to weigh every gram or obsess over macros. Just start noticing where you can add a bit more, whether that’s an egg here, a scoop of yogurt there, or a handful of nuts instead of chips.

You don’t need a “high-protein diet.” You just need a balanced one, where every meal earns its protein spot. Because sometimes, progress isn’t about doing more. It’s about doing the best you can, one mindful meal at a time.

FAQ: Common Questions About Protein

How Much Protein Do I Need Per Day?

It depends on your body weight, activity level, and goals. For most active adults, 1.2–2.0 g per kilogram is a solid range. That’s about 90–130 grams for a 70 kg or 150-lb person. If you’re aiming for muscle gain or fat loss, lean toward the higher end of this protein range.

What Foods Are Highest in Protein?

Animal-based options like chicken, eggs, fish, and Greek yogurt top the list. For plant-based eaters, go for lentils, tofu, tempeh, and quinoa.

How Can I Get 100g of Protein a Day Easily?

Aim for 25–30g of protein at breakfast, 30g at lunch, and 30g at dinner. You can incorporate 10–15g of protein through snacks throughout the day to ensure a steady intake.

How Much Protein Per Day to Lose Weight?

Protein helps preserve lean muscle while creating a calorie deficit, which is key for sustainable fat loss. Most people do well with 1.0-.1.6 g per kilogram of body weight during weight loss phases, and possibly more if they’re very active.

Do I Need Protein Shakes?

Not necessarily. They’re convenient when you’re short on time, but whole foods should come first. Think of shakes as a backup plan, not a requirement.

Can You Eat Too Much Protein?

For most healthy adults, a higher protein intake is safe. If you have kidney issues or other medical conditions, consult a healthcare provider before making major dietary changes.