Are You Getting 30 Grams of Protein at Each Meal?
If you asked me what I pay more attention to in my nutrition now than I did 20 years ago, protein would definitely be near the top of the list.
Yet many people I talk to aren't getting much protein until dinner.
Coffee and toast for breakfast. A salad for lunch. Then finally, a good serving of protein at dinner.
Sound familiar?
Why Protein Matters as We Age
As we get older, maintaining muscle becomes increasingly important—not just for how we look, but for strength, mobility, metabolism, and healthy aging.
Protein provides the amino acids our bodies use to build and maintain muscle.
That's why instead of always asking, “How can I eat less?” I encourage my clients to ask:
“Am I giving my body enough of what it needs?”
Do You Need Exactly 30 Grams?
Not necessarily. Protein needs vary depending on your age, body size, activity level, and overall health.
But aiming for approximately 25–30 grams at each meal can be a practical goal for many adults.
More importantly, try spreading your protein throughout the day instead of trying to get most of it at dinner.
At your next meal, simply ask:
Where is my protein?
What Can 25–30 Grams Look Like?
You don't need to live on chicken breasts and protein bars.
Try building meals around foods like:
✓ Eggs✓ Greek yogurt or cottage cheese✓ Lentils and beans✓ Tofu, tempeh, or edamame
✓ Quinoa✓ Nuts and seeds✓ Quality plant-based protein
Combining foods makes reaching your protein goal much easier.
Breakfast Is Often the Missing Piece
This is where I see people struggle the most.
Oatmeal, fruit, avocado toast, or a fruit smoothie may sound healthy, but depending on how they're prepared, they may not provide much protein.
Personally, I like to prioritize protein early in my day..
One of the first things I take in the morning is five Super Aminos—an essential amino acid supplement I use as part of my daily nutrition routine. Amino acids are the building blocks of protein, and supporting muscle becomes increasingly important as we age.
One of my favorite approaches is to add nutrition to something you're already doing.
Add protein and seeds to your smoothie. Add Greek yogurt to your breakfast. Add hemp seeds to your oatmeal.
Or on a busy morning, a quality plant-based protein can make getting enough protein much simpler.
I've also been enjoying this delicious protein latte—because if I'm already having my morning coffee, why not make it work a little harder for me?
Stop Focusing Only on What You Should Remove
This is one of the biggest changes I encourage people to make.
Instead of constantly asking:
What should I stop eating?
Ask:
What can I ADD to better nourish my body?
Can I add protein? Greens? Berries? Fiber? Healthy fats?
Healthy eating doesn't have to mean restriction.
Sometimes it's simply about giving your body more of what it needs.
Start With Your Next Meal
You don't have to overhaul your entire diet today.
At your next meal, ask yourself two questions:
Where is my protein?
What can I add to make this meal more nourishing?
Small changes, repeated consistently, can make healthy eating feel much simpler.
And that's exactly my approach to nutrition: simple, practical, and sustainable.
Need Help Simplifying Your Nutrition?
As a Certified Health Coach specializing in gut health and whole-food nutrition, I help busy people create simple nutrition habits that support better digestion, energy, sleep, strength, and long-term health.
Book a complimentary discovery call below me and let's find the right next step for you.
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