Scroll social media for five minutes and you’ll see protein shakes the size of toddlers, carnivore diets and influencers insisting you need 100 grams of protein a day to see results.
The protein craze is everywhere, but is it actually helping?
We sat down with Matthew Mai, a registered dietitian nutritionist at HonorHealth Bariatric Center, to separate the truth from the trend. You don’t need extreme diets or shelves full of supplements, he says — just a smarter, simpler approach.
How much protein do you really need?
“Aim for at least 60 to 80 grams of protein every day,” says Matthew. Individual needs vary based on age, body size and health goals, but this range works well for many adults.
It isn’t about hitting a perfect number every single day. Consistency matters more than precision. To balance each meal without overthinking it, follow Matthew’s easy three-to-one trick: take three bites of protein, followed by one bite of a starch or veggie.
“You want about three-quarters of your plate to be protein and one-quarter to be fruits or vegetables,” he adds. For portion size, the palm of your hand is an easy visual measurement.
Protein sources: what works best (and when)
When it comes to meeting your protein needs, whole foods do the heavy lifting. “Two eggs for breakfast, Greek yogurt or reduced-fat cheese for snacks, roasted chicken with veggies for lunch and a salmon chickpea salad for dinner can easily get you there,” says Matthew.
Lean, minimally processed options tend to be the most effective. Look for meats with less than 8–10% fat and choose reduced-fat dairy when possible. “More fat in your diet, especially saturated fat, can increase heart health risks,” Matthew notes. Lean proteins help fuel your body without unnecessary calories or excess saturated fat.
Plant-based proteins like beans, lentils and tofu can also fit into a healthy eating plan, but they may need to be paired with other sources to provide a complete protein profile.
What about protein bars and collagen shakes?
“Supplements are fine if you’re on the go, but at the end of the day they’re processed foods,” says Matthew. Whole-food options offer more overall nutrition. Collagen may support connective tissue and skin elasticity, though results vary. For muscle growth and weight loss goals, Matthew prefers whey protein.
Can you eat too much protein?
Despite what some influencers claim, more isn’t always better. “Most people don’t need as much protein as the internet says,” Matthew says. Extremely high intakes are typically reserved for elite athletes. People with kidney disease may need to limit protein and should always talk with their healthcare provider before making dietary changes.
Timing matters, too. “There’s only so much protein your body can digest at one time — usually about 20 to 30 grams,” Matthew explains. Spreading protein throughout the day helps your body absorb and use it more efficiently.
The takeaway? Protein doesn’t need to be extreme or confusing. With a few smart choices and guidance you can trust, it can be one of the simplest and most powerful parts of your healthy eating plan.