The Power of Protein: Why 30 to 50 Grams per Meal Matters

If you want better energy, more muscle tone, balanced hormones, and fewer cravings, protein is non-negotiable. Most individuals, especially those who are active or trying to lose fat, are under-eating protein…often without realizing it.

Eating 30 to 50 grams of protein at each meal helps:

1. Build and preserve lean muscle
Muscle supports metabolism, protects your joints, and increases fat-burning even at rest.

2. Keep blood sugar stable
Protein slows digestion and helps prevent the highs and lows that lead to energy crashes and cravings.

3. Support hormone and neurotransmitter production
Your body needs amino acids from protein to make key hormones and brain chemicals like dopamine and serotonin; this is also crucial for melatonin production so you can sleep!

4. Promote satiety and fat loss
Protein is the most filling macronutrient and has a higher thermic effect—meaning your body burns more calories just to digest it.

My Typical Lunch: Simple, Balanced, and Protein-Packed

One of my go-to lunches is a smoothie made with:

• 2 raw pasture-raised eggs (soy/corn-free from local farmer’s market for complete, highly bio-available protein)

• 1 scoop of Purishh vanilla protein powder (a clean, high-quality protein without gums or fillers, 25g per scoop). Use code: MWB for 10% off any Purishh order!

• Either coconut or macadamia milk for the base with structured ice cubes

• Blended in my stainless steel Vitamix blender.

This combination gives me around 40-45 grams of protein, keeps me satisfied for hours, and supports my energy levels without bloating.

If you're new to tracking protein, start by looking at your breakfast and lunch. These two meals set the tone for your metabolism, mood, and cravings the rest of the day.