Protein: How much do we really need?
Hi friends, Chef E here! Protein is a hot topic in the world of nutrition, and for good reason. While fats and carbohydrates primarily serve as energy sources, protein has a higher purpose. It’s not just fuel—it’s a fundamental building block for nearly every physiological function in our bodies. From constructing lean muscle to building neurotransmitters, triggering gene expression, and supporting immune function, protein does what the other macronutrients simply can’t replace.
How Much Protein Do We Really Need?
Almost everyone agrees that protein is good, and in many cases, the more, the better—within reason. So how much should we actually aim for?
A great rule of thumb is to get around 30 grams per meal. For both men and women, this helps ensure muscle protein synthesis, hormonal balance, and sustained energy levels throughout the day. But don’t stress over hitting an exact number at every meal—what matters most is that your average protein intake over 3-4 days is solid. Protein isn’t as time-sensitive as some make it out to be, so if one meal is lower in protein, you can make up for it later in the day or even the next.
The Convenience of Protein Supplements
For those days when you’re running behind or need an easy way to hit your protein goals, high-quality protein supplements are an incredible tool. Toss a scoop or two into water, milk, or a smoothie, and you have a well-balanced shot of amino acids ready in under a minute. It’s a simple and effective way to ensure your body gets the nutrients it needs without overcomplicating your routine.
Why I Love Denatured Whey Protein
When it comes to protein powders, quality matters. That’s why I love denatured whey protein—it’s minimally processed, preserving more of the natural bioactive compounds that support immune function, digestion, and muscle recovery.
One of my favorite go-to options is Naturally Nourished Grass-Fed Whey from Ali Miller RD. It’s sourced from grass-fed cows, free of artificial additives, and provides a clean, highly absorbable protein source. If you’re looking for a premium whey protein to add to your routine, I highly recommend checking it out: Naturally Nourished Grass-Fed Whey.
How New Leaf Table Helps You Reach Your Protein Goals
At New Leaf Table, we know that tracking protein can feel overwhelming, which is why we’ve made it effortless for you. We’ve added macronutrient breakdowns to every recipe, so you’ll know exactly how much protein you’re getting in each meal. Whether you’re aiming for 30 grams per meal or just want to make sure you’re hitting your goals over the week, our carefully designed meal plans make it easy.
We focus on whole, real food sources of protein, incorporating high-quality ingredients like pasture-raised meats, wild-caught seafood, and plant-based proteins to give you the best nutrition possible. No guesswork, no stress—just delicious, balanced meals that fit seamlessly into your lifestyle.
Final Thoughts
Protein is essential, and getting enough can truly make a difference in your energy, body composition, and overall health. Whether you’re focusing on whole food sources, incorporating high-quality supplements, or simply aiming for consistency over time, it all adds up.
At New Leaf Table, we make it easy to hit your protein goals with balanced, nutrient-rich meals that support your well-being. Let’s make healthy eating simple, delicious, and effective—one meal at a time!
With love and a scoop of protein,
Chef E
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