How Much Protein Per Meal? A Simple Guide by Body Weight
The research-backed protein target per meal — with palm-sized portions, plant-based equivalents, and a quick calculator.
By MealWise TeamMay 23, 20266 min read
Protein is the macronutrient most adults underconsume and the one with the largest effect on satiety, body composition, and metabolic health. The good news: the target is simple.
The number
Aim for 0.4 g of protein per kg of body weight per meal, three times a day. A 70 kg adult lands at ~28 g per meal — roughly a palm-sized portion of chicken, fish, tofu, or tempeh.
Plant-based equivalents
30 g of protein looks like: 1 cup cooked lentils plus 2 tbsp hemp seeds, or 200 g firm tofu, or 1 cup edamame plus a Greek-style soy yogurt. Combining sources covers the full amino-acid profile.
Why distribution matters
Muscle protein synthesis is maximized when protein is spread across the day, not back-loaded at dinner. A protein-forward breakfast is the single biggest leverage point for most people.
Case Study: MealWise members
Result: Average 5–8% body-weight reduction in 12 weeks
Members who follow MealWise's weekly plan plus grocery list report saving 3–5 hours of planning per week and cutting food waste roughly in half.