With the rising popularity of protein-infused products—from protein powders and shakes to meat-centric diets and egg-based dishes—incorporating substantial amounts of protein into our meals has become fashionable.
Conversely, a recent study revealed that individuals using GLP-1 weight-loss medications often consume alarmingly low levels of this essential macronutrient.
Protein plays a vital role in overall health, being crucial for muscle development and tissue repair, bolstering the immune system, and helping us feel full. The allure of high-protein diets continues to grow as they can facilitate weight loss without the need for medications.
If you’re prioritizing protein in your diet, you might wonder which meal is the most beneficial for its consumption.
When is the ideal time to consume protein?
Experts suggest that the optimal approach is to incorporate protein into every meal.
“While many people may crave the idea of a perfect time to eat protein, it’s really more about how you distribute it throughout the day,” explains registered dietitian Natalie Rizzo, nutrition editor for TODAY.
Research shows that adults consume three times more protein during dinner than at breakfast, a trend that leaves Lisa Young, a registered dietitian based in New York and author of “Finally Full, Finally Slim,” perplexed.
“Many individuals tend to save their protein for dinner, but why hold back?” she wonders.
“Consuming protein throughout the day is the best approach to manage your appetite, stabilize your blood sugar, and maintain steady energy levels.”
Advantages of Protein at Breakfast
In the morning, eating protein is “crucial” because it enhances satiety and prevents energy fluctuations, according to Young.
Rizzo agrees that breakfast provides an excellent opportunity to kickstart the day with protein.
“After fasting overnight, your body is eager to utilize protein. Starting your day with it can enhance energy, focus, and help you feel full for longer. I often advise people, especially those with active lifestyles, not to skip protein in the morning,” she notes.
“Focusing on protein at breakfast can help individuals integrate more into their diet and feel better as they go through their day.”
Research shows that increased protein intake at breakfast or through snacks, with less emphasis on dinner, is linked to improved cardiometabolic health in adults, as studies suggest.
To begin, explore these healthy high-protein breakfast ideas featuring eggs, dairy, and other delightful ingredients.
Benefits of Protein at Snack Time
Protein snacks can help stabilize blood sugar levels and regulate appetite.
“If you find yourself hungry between meals, your body is signaling a need for sustenance. Incorporating protein can make your snacks more satisfying and stabilize your energy,” Rizzo explains.
“Instead of opting for carb-heavy snacks, a protein-rich option can help you dodge that mid-afternoon energy slump.”
Young advocates for creating the “perfect pair” for a nutritious snack, such as carrots with hummus, an apple with peanut butter, or cheese with crackers.
For additional ideas, check out these high-protein snacks that a dietitian recommends for on-the-go sustenance.
Protein Benefits After a Workout
After a workout, muscles require protein for repair and growth. Consuming a protein-rich meal or snack within an hour or two post-exercise can support recovery and muscle enhancement, according to Rizzo.
However, Young cautions against excess. “Unless you’re running a marathon or engaging in serious weightlifting, a small protein snack is sufficient post-workout; there’s no need for a protein shake,” she says.
Protein Benefits at Dinner
Protein can enhance satiety and may reduce evening snacking. Nevertheless, Rizzo emphasizes the importance of not neglecting protein intake throughout the day in favor of a large dinner portion.
“While loading up on protein at dinner isn’t harmful, it’s not the most effective way to consume it. Your body can only absorb a certain amount of protein at once, so distributing it across meals is a wiser strategy,” she advises.
California Live contributor Blanche Shaheen recently met with Lindsay Kinder, founder of Food La La, to discuss the importance of protein. They highlighted how prioritizing protein at breakfast can help stave off hunger throughout the day, possibly even featuring a savory Bone Broth Latte (broth, miso, lemon, and ginger).
How Much Protein Should I Consume Daily?
Both dietitians recommend aiming for 20-30 grams of protein at each meal, including breakfast. For larger or more active individuals, this may increase to 30-40 grams, Rizzo adds. This quantity appears to be the “sweet spot” for promoting muscle repair and satiety.
The latest Dietary Guidelines for Americans, 2025–2030 recommend that adults consume 1.2–1.6 grams of protein per kilogram of body weight daily—up from the previous guideline of 0.8 grams per kilogram.
For a person weighing 150 pounds, this translates to approximately 81-109 grams of protein each day.
In general, most individuals are likely meeting their protein needs, explains Rizzo, who observes that “there’s an obsession with protein in recent times.”
This obsession may inadvertently lead to neglecting other vital nutrients, such as fiber-rich vegetables, whole grains, or healthy fats, both dietitians caution.
A more balanced approach to all macronutrients throughout the day is recommended by Rizzo for optimal health.
This story first appeared on TODAY.com. More from TODAY:
