Can’t Hit Your Protein Target? Quick Upgrades at Breakfast, Lunch, and Dinner

Many active adults do well with 1.2–1.8 g/kg/day. Distribute 25–40g per meal to stimulate muscle protein synthesis; older adults or those in a calorie deficit may benefit from the higher end. Adjust based on body size, goals, and satiety.

No. Whole foods like Greek yogurt, cottage cheese, eggs, poultry, fish, tofu, tempeh, legumes, and high-protein wraps or pastas can easily get you to 25–40g per meal. Powder is a convenient option when time or appetite is limited.

Vegetarian: Greek yogurt, cottage cheese, eggs, skyr, ricotta, high-protein wraps/pasta. Vegan: tofu, tempeh, edamame, lentils, chickpeas, seitan (if not gluten-free), soy milk, and plant protein powder. Combine sources to reach 25–35g in one plate.

Higher protein can improve fullness and support muscle during a calorie deficit, but more isn’t always better. Start by consistently hitting 25–35g per meal within your calorie budget and adjust based on hunger, performance, and progress.

Collagen is not a complete protein and is low in leucine, so it doesn’t effectively trigger muscle protein synthesis by itself. It can complement your diet, but use complete sources (dairy, eggs, meat, fish, soy, or mixed legumes/grains) to hit your target.