🥩 The Clean Protein Guide

Lisa Childress
Jun 5
2 min read

By Lisa Childress

Why Do You Need Protein?

Satiety: Protein helps you feel full and satisfied, which can aid in weight management.
Metabolism: Protein requires more energy to digest than carbohydrates or fats, potentially boosting your metabolism.
Muscle Building and Repair: Protein is essential for building and repairing tissues, including muscles.

Why Is the Goal 30 Grams of Protein Per Meal?

Research-Based Evidence: Many studies have shown that around 20–30 grams of protein per meal is effective for stimulating muscle protein synthesis (MPS). 30g is a practical and achievable target.

Practicality: 30 grams is a reasonable amount of protein to incorporate into most meals without being overly difficult or requiring excessive amounts of food.

Benefits of 30g Protein per Meal

Maximizing Muscle Protein Synthesis (MPS): MPS is the process by which your body builds and repairs muscle tissue. Research shows that consuming around 20–30g of high-quality protein per meal stimulates MPS effectively. Spreading protein across meals supports better muscle growth and maintenance, especially when combined with resistance training.
Satiety and Appetite Control: Protein is highly satiating. Including sufficient protein at each meal can help regulate appetite, reduce cravings, and support weight management. 30g per meal can contribute significantly to feeling full.
Preserving Muscle Mass: As we age, we naturally lose muscle mass (sarcopenia). Adequate protein throughout the day helps slow this process and maintain muscle strength, which is especially important for older adults.
Supporting Weight Management: Protein helps preserve muscle mass during weight loss, supports a healthy body composition, and makes it easier to manage portion control thanks to increased satiety

🥗 Protein-Rich Foods

Lean Meats & Fish Chicken breast, lean beef, pork, fish (5 oz.)	Eggs Eggs, egg whites (6 large eggs) Swap 2 whole eggs with 4 egg whites	Dairy Greek yogurt, cottage cheese, milk (1.5 cups)
Legumes Cooked lentils, beans, chickpeas (1⅓ cups)	Soy Products Tofu, tempeh, edamame (5 oz.)	Protein Powders Whey, casein, soy, plant-based blends (~1.5 scoops)