How much protein should I eat per meal?

Why per meal and not just per day? On Ep. 335, Nikkiey explains that most women think they eat enough protein but are only getting 10 to 15 grams per meal, if that. That isn't enough, and when protein is too low your body keeps asking for food. That's the snacky afternoon, or the hunger right after dinner. She says that with 25 to 30 grams per meal, done consistently, you won't feel hungry an hour or two later because it helps stabilize blood sugar. On Ep. 262 she adds a reality check: one egg has about six grams, a protein bar with 10 grams doesn't count, and a little chicken on a salad isn't enough.

If you're starting low, build up. On Ep. 190, Nikkiey describes how WarriorBabe works with women eating 60 to 70 grams a day. They don't jump straight to the long-term goal of body weight in grams, because that's overwhelming and can disrupt digestion. Instead they aim for about 100 grams a day for two or three weeks so your body can adjust. That works out to roughly 20 to 25 grams across four or five evenly spaced meals. For a sense of scale, about three ounces of chicken, roughly the size of your palm, gives you 20 to 25 grams. On Ep. 262 she puts the daily target at about one gram per pound of body weight, depending on your goals.

On Ep. 114, holistic health coach Jessica Suchan sets the bar a little higher for her clients: at least 30 grams per meal. She pairs it with a serving of healthy fat like avocado or nut butter, one to two servings of carbs, and fiber from fruit or vegetables. One example is her protein latte with about 25 grams, plus toast and avocado.

On Ep. 278, Nikkiey makes 25 to 35 grams at every meal one of her five non-negotiable habits. If that feels like a lot, lock in that one habit for seven days before adding anything else.