Find out what the right amount of protein every day really looks like — plus, healthy meal ideas. FYI, 18 grams of protein per meal is a good start.
on the reg), the ideal amount of protein per day for muscle building and maintenance is about 0.75 grams of protein per pound of body weight — ideally spread out evenly throughout the day, notes Sass. So, if you're working your butt off, aim for 0.75 to 1 gram of protein per pound of healthy body weight. But keep in mind, that means whatever your weight was when you've felt your strongest and healthiest.
Your absolute minimum, if you're not active or only slightly active, should be about 0.5 grams of protein per pound of healthy body weight, notes Kimball. For an active 130-pound woman , a ballpark protein breakdown would be roughly 24 grams of protein per meal including snacks or about 97 grams of protein per day . But if you're still concerned about protein needs a registered dietitian can help you ID the ideal amount of protein for you.
Consider these meals and snacks , with their respective amounts of protein, when determining your meals and your macros for the day.Omelet with avocado and a side pea protein "yogurt": 22 grams of protein Made from two whole, large, organic, pasture-raised eggs, an omelet packs 12 grams of protein, says Sass. Pair with veggies and avocado, with a side of plain pea proteinScramble up two eggs in muffin tins and pair them with whole-grain toast for an early a.m. protein boost, suggests Kimball.
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