Protein: What Proper Amounts Look Like

In this video I discuss various ways to get your optimal levels of protein in.  From my research, I believe that a safe and rough guideline for ‘most’ people is 40 grams of protein per meal, times three. (3) So, three meals at 40 grams each, minimum for ‘most’ people. These recommendations can vary, depending on goals and other factors, please simply see these as guidelines. Feel free to research for yourself. Never take mine or someone’s opinion as fact. I prefer to gather the information and make a prayerful decision about what is ideal for me, I suggest you do the same.

I wanted to make clear a few things from the video. When discussing ‘breakfast’, I mentioned how much bacon or sausage you would have to eat to equal your 40 grams if you were going to have three eggs and a breakfast meat.

You would need approx. 14 slices of bacon in addition to the eggs, and approx. 9 sausage links. I am sure you would agree this would be a tremendous amount of food to eat and because bacon and sausage are so high in fat, you would likely be eating extra calories and be TOO full to reach your optimal protein level. I still enjoy bacon and sausage, but along with leaner proteins, to not only keep the calories down, but to also not stuff my belly to overflowing!

Adding upwards of 3/4 cup of liquid egg whites to your three scrambled eggs would be a great way to hit proper protein levels for breakfast.

One thing I failed to mention or demonstrate is tuna or canned salmon are VERY good and inexpensive proteins. Very high in protein and very nutritious.

On protein powder, like I said, 100% Whey Isolate protein powder is a very good choice, one with 0-2 carbs per serving, no added ingredients. You can research the types of processing to help you decide what you are comfortable using.  You could also add a tablespoon or two of coconut oil to the protein shake to help fill you up longer if you find they don’t satiate you. They are easily digested and I find myself hungry before I would like, so I usually have a half shake with a meal lower in protein.


A shortcut to remember is that most meats and fish have ‘about’ 6-7 grams of protein per ounce. If you know you need about 40 grams, just take 6 grams times, say, 7 ounces and you have 42 grams! (my math is correct, right?)

Most cheeses are about 7 grams per ounce.

Remember, you do not have to eat just one protein source to reach your 40 grams. Just a few of many options.

1/2 cup cottage cheese (15 grams) and 4 oz. Ground beef patty (28 grams)

3 eggs (18 grams) and 4 oz. Ham (24 grams)

3 eggs(18 grams) and 3/4 cup egg whites ( 21 grams)

Use google or My Fitness Pal to find out the grams per ounce of your protein of choice to figure out how much you need to eat to nourish your lean body mass!!

For further study on optimal amounts of protein, please see the work and research of Dr. Layne Norton, Dr. Donald Layman, Dr. Stephen Phinney and Dr. Jeff Volek.




1 Comment on Protein: What Proper Amounts Look Like

  1. Holly
    February 7, 2015 at 9:57 pm (4 years ago)

    great information! I’m at about 30g each meal. Always looking for positive & healthy ways to increase my intake without “over eating”! Love your site :)


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