Any doctor or nutritionist will tell you that protein is an important part of every meal. It’s essential for muscles, hormone function, energy, and maintaining low blood pressure—and helps you stay full between meals.
But how can you tell if you’re getting enough of it? Whether you’re firmly vegan or happily a carnivore, registered dietitian nutritionist Lisa McDowell says you should aim for 30 grams of protein at breakfast, lunch, and dinner. (This number may change if you’re expecting a child or over the age of 50.) It’s a daunting number to aim for, especially for those of us who eat many of our meals on the go.
So what exactly is 30 grams, and how can you tell you’re getting the right amount? Luckily, McDowell, who works with the Detroit Red Wings and patients at the longevity center Love.Life, has a simple rule that applies when you’re dining at home and restaurants. “You want the protein on your plate to be at least the size of your hand,” she advises. It’s a visual cue that will help get you close to 30 grams. “And if you’re eating eggs, which are basically a multivitamin and high in protein, remember you need at least four to make it to that number.” Noted.