Nutrition is one of the fundamental pillars for enjoying good health, maintaining a healthy weight, and having energy throughout the day. Among the different macronutrients we need to function properly—carbohydrates, fats, and protein—this last one plays a key role in many bodily processes. However, protein is often discussed in limited contexts, such as sports or muscle-building diets, without recognizing its true value at every stage of life and in each of our meals.
Including a source of protein in breakfast, lunch, and dinner—and even in snacks—can make a big difference in how you feel, how your body functions, and how you manage hunger and satiety. Want to know why?
What Is Protein and Why Is It Essential?
Proteins are molecules made up of chains of amino acids, which are the building blocks our body uses to build and repair tissues. They are present in every cell and have structural, enzymatic, hormonal, and immune functions. Without enough protein, our body couldn’t maintain its vital functions.
There are 20 amino acids, 9 of which are essential, meaning the body cannot produce them and must be obtained through food. Complete protein sources contain all of these essential amino acids, while others may be complementary and need to be combined to achieve the right profile.
Sources: Animal and Plant-Based
Animal proteins are found in foods such as meat, fish, eggs, and dairy. These proteins are considered complete because they contain all the essential amino acids in the right proportions. They also have high bioavailability, meaning the body absorbs and uses them efficiently.
On the other hand, plant-based proteins come from legumes, nuts, seeds, whole grains, and derivatives like tofu or tempeh. While some of these sources are not complete on their own, they can be combined with others to create a complete protein profile. A classic example is rice with lentils or hummus with whole wheat bread.
Including both animal and plant-based proteins allows for a balanced, nutrient-rich diet that respects individual preferences or specific needs, such as vegetarian or vegan diets.
Why Should We Eat Protein in Every Meal?
One of the keys to maximizing the benefits is distributing intake throughout the day. Recent studies have shown that spreading protein consumption over several meals (instead of concentrating it only at dinner or lunch) promotes muscle synthesis, improves satiety, and helps maintain lean mass, especially with aging.
By consuming it at breakfast, for example, you help stabilize blood sugar, avoid hunger spikes, and improve your physical and mental performance during the morning. Including protein at lunch and dinner supports muscle recovery and hormonal balance. Even at snack time, a small serving of protein can help you avoid overeating and maintain steady energy levels.
Specific Benefits of Proper Protein Intake
- Appetite and weight control: Protein increases the feeling of fullness more than other macronutrients, which can help you eat less without feeling hungry and control your weight over the long term.
- Muscle maintenance and development: It’s essential for preserving muscle mass, especially in older adults or in weight-loss situations.
- Hormonal and metabolic regulation: Protein plays a role in the production of hormones like insulin and the function of digestive enzymes.
- Immune system strengthening: It forms the basis of many antibodies and immune cells that protect us from illness.
- Better recovery after exercise: It helps repair damaged tissues and build new muscle after physical activity.
How Much Protein Do We Need?
The recommended amount of protein varies based on age, sex, physical activity level, and other factors. In general, the World Health Organization (WHO) recommends a daily intake of 0.8 grams per kilogram of body weight for healthy adults. However, athletes, older adults, or people with specific needs may benefit from higher amounts—around 1.2–1.6 grams per kilogram.
For example, a person weighing 70 kg (154 lbs) might need between 56 and 112 grams of protein per day, ideally spread across 3–5 meals.
Practical Examples of How to Include Protein in Each Meal
- Breakfast: Plain yogurt with nuts and chia seeds / Whole wheat toast with avocado and egg.
- Lunch: Stewed lentils with brown rice and vegetables / Salad with grilled chicken and quinoa.
- Dinner: Marinated tofu with roasted vegetables / Salmon fillet with chickpea purée.
- Snacks: Hummus with carrot sticks / A handful of walnuts / Plant-based protein shake.
Protein for a Healthier Life
Consuming protein in a balanced way at every meal supports not only muscle health but also appetite control, energy, and overall well-being. Both animal and plant-based sources can be part of a healthy diet, as long as they are included in a varied and mindful way.
It’s not about eating more, but eating better: integrating protein throughout the day is a simple and powerful strategy to care for your long-term health. Are you already including it in every meal?
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