(around 150–155 lb and trying to lose weight), a practical target is:
80–100 grams of protein per day
This helps:
- Maintain muscle while losing fat
- Feel fuller longer
- Support healthy aging and bone health
Examples of protein amounts:
- 2 eggs = 12 g
- 500 mL milk = 16 g
- 6 oz chicken breast = 50 g
- 1 cup Greek yogurt = 15–20 g
- 1 cup cooked beans = 15 g
- 1 oz nuts = 5–7 g
A sample 90 g protein day could be:
- Breakfast: 2 eggs + 1 cup milk = 20 g
- Lunch: 4 oz chicken breast = 35 g
- Snack: Greek yogurt = 18 g
- Dinner: 1 cup beans + vegetables = 17 g
Total: ~90 g protein. This would be an excellent target for gradual weight loss and muscle maintenance.
