How Much Protein Per Meal? A Simple Guide by Body Weight

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.