Protein

How Much Protein Do I Need? 

Basic Health Prescription: Protein Intake

Why This Matters

Protein plays a foundational role in health for adults of all ages and activity levels. It supports muscle maintenance, tissue repair, immune health, energy stability, and even metabolic function.
As we age, adequate protein intake becomes even more important to help preserve lean muscle mass, prevent injury, and support recovery from physical activity or illness.

Whether you’re working a physically demanding job, recovering from injury, managing chronic health issues, or simply aiming to age well—protein is essential.

Recommended Action Steps

1. Start With Protein at Breakfast

Include options like eggs, Greek yogurt, protein smoothies, cottage cheese, or nut butter.
Why: Helps curb mid-morning energy crashes, supports muscle repair, and keeps you full longer.
Goal: 20–30g of protein in your first meal of the day.

2. Include High-Quality Protein in Every Meal

Choose from a variety of quality sources:

• Animal-based: wild-caught fish, pasture-raised poultry, grass-fed beef, eggs
• Plant-based: beans, lentils, tofu, tempeh, nuts, seeds, whole grains

Why: Balanced intake throughout the day is more effective than consuming most protein at dinner.
Tip: A palm-sized portion of protein at each meal is a good starting point.

3. Snack Smart Between Meals

Go for snacks like hard-boiled eggs, cottage cheese, trail mix, Greek yogurt, or protein bars with minimal added sugar.
Why: Helps you reach your daily protein goal without relying on large meals.
Bonus: Promotes stable energy and better recovery from daily movement or stress.

4. Use Protein Shakes If Needed

Especially after physical activity or on busy days.
Why: A shake can provide 20–30g of protein quickly and conveniently.
Tip: Blend with fruits, greens, or oats for a nutrient-dense meal or snack.

5. Track Your Protein Intake

Why: Tracking makes it easier to recognize patterns and stay consistent.
Goal: Spread protein across 3–5 meals/snacks daily.

Protein Target

Aim for 0.6–0.9 grams of protein per pound of body weight per day, depending on activity level, age, and goals.

• Example: A 150 lb adult = 90–135 grams of protein per day

If you’re older, healing from injury, or working to build/maintain muscle, aim toward the higher end of the range.

Next Step

Focus on including a protein source in every meal and snack over the next 7 days. Consistent intake will support strength, energy, and healthy recovery.