Walk through almost any grocery store today and you will see one word everywhere: protein. Protein packed cereals, bars, shakes, yogurts and even desserts have become increasingly popular. Social media has taken the trend even further with “protein maxxing,” the idea that more protein is always better.

But how much protein do we really need?

Why Protein Matters

Protein is an essential nutrient that helps build and repair muscles and tissues. It also plays an important role in producing enzymes, hormones and antibodies. Protein becomes particularly important as we age because maintaining muscle strength supports mobility, balance and independence.

The Dietary Guidelines for Americans, 2025 to 2030 recommend a protein serving goal of 1.2 to 1.6 grams per kilogram of body weight per day, although individual needs vary based on age, body size, physical activity and overall health. For example, a 150-pound adult weighs approximately 68 kilograms. Using this range, that person would need approximately 82 to 109 grams of protein per day. People with certain health conditions may have different protein needs and should discuss their individual needs with their healthcare provider or registered dietitian.

More Isn’t Always Better

The popularity of high protein foods can make it seem like every meal needs to contain large amounts of protein. However, more protein does not automatically mean better health or more muscle. Building and maintaining muscle also requires physical activity, especially strength training, adequate calories and an overall nutritious diet.

It is also important to consider what happens when protein takes over the plate. Eating large amounts of protein while reducing fruits, vegetables, whole grains and other fiber rich foods can make the overall diet less balanced. Think of protein as one part of a healthy meal, not the entire meal.

Choose Quality Protein

Rather than focusing only on the number of grams of protein, consider the nutritional value of the entire food. Good choices include fish, seafood, eggs, poultry, lean meats, dairy products, beans, peas, lentils, nuts, seeds and soy foods such as tofu. The current Dietary Guidelines encourage a variety of protein foods from both animal and plant sources.

Plant based protein foods can provide additional benefits. Beans, peas and lentils provide protein along with fiber and other important nutrients. They are also affordable and versatile additions to soups, salads, tacos and casseroles.

For example, replace some of the ground meat in tacos with black beans, add chickpeas to a salad or stir lentils into a vegetable soup. These simple changes can increase both protein and fiber while stretching your grocery budget.

Practical Ways to Add Protein

Protein does not have to come from expensive shakes, powders or specialty foods. Many affordable foods found in a typical grocery store provide protein.

Try Greek yogurt, eggs or cottage cheese at breakfast. Add beans, tuna, chicken or turkey to lunch. Choose nuts, peanut butter, cheese, hummus or yogurt for snacks. At dinner, include fish, chicken, lean meat, beans or lentils.

Planning ahead can also make it easier to get enough protein. Keep hard boiled eggs, individual portions of yogurt, canned tuna, nuts or hummus available for quick meals and snacks.

Look Beyond the Label

The words “high protein” on a package do not automatically make a food healthy. Some high protein products can also contain significant amounts of added sugar, sodium or saturated fat.

The next time you see a food advertised as high protein, ask more than “How many grams?” Ask, “What else am I getting?” Does it provide fiber? Is it high in added sugar or sodium? Could you get similar protein from a less processed food?

A protein bar or shake can be convenient, particularly when traveling or when a quick meal is needed, but whole and minimally processed foods can provide protein along with other nutrients that the body needs.

Protein and Healthy Aging

As we get older, maintaining muscle becomes increasingly important. Protein and physical activity work together to help support muscle strength. Adults should include muscle strengthening activities as part of their regular physical activity when appropriate. This might include lifting weights, using resistance bands, performing body weight exercises or participating in other activities that challenge the muscles.

For older adults, maintaining strength can make everyday activities such as carrying groceries, climbing stairs, getting out of a chair and working in the garden easier.

Build a Balanced Plate

Instead of asking how to maximize protein, think about how to build a balanced meal. Try grilled chicken with roasted vegetables and a whole grain. Make a bowl with black beans, brown rice, vegetables and avocado. Have Greek yogurt topped with berries and nuts for breakfast or a snack. These meals provide more than protein. They also provide fiber, vitamins, minerals and other nutrients that support overall health.

The Bottom Line

Protein is important, but it does not need to take over your plate. Focus on getting enough protein from a variety of nutritious foods while also eating fruits, vegetables and whole grains and staying physically active. The goal is not to maximize one nutrient. It is to build a balanced diet that supports good health at every age.

The next time you see “high protein” on a package, don’t just ask, “How many grams?” Ask, “What else am I getting?” That simple question can help turn today’s protein trend into something much more valuable: a balanced approach to eating well and supporting good health.

Resources

Dietary Guidelines for Americans, 2025 to 2030
U.S. Department of Health and Human Services and U.S. Department of Agriculture. The current federal nutrition guidance includes a protein target of 1.2 to 1.6 grams per kilogram of body weight per day and recommends a variety of nutrient dense protein foods.

USDA MyPlate: Protein Foods
Information about healthy protein choices and serving recommendations. USDA MyPlate: Protein Foods https://www.myplate.gov/eat-healthy/protein-foods

National Institute on Aging: Healthy Meal Planning
Information about protein, healthy eating and maintaining muscle as we age. National Institute on Aging: Healthy Meal Planning https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/healthy-meal-planning-tips-older-adults

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