How Much Protein per Meal? The Simple Way to Spread It Over Your Day
Your daily protein total matters most. But how you spread it helps too: 3–5 meals with roughly 0.3–0.4 g protein per kg body weight each is a simple, well-supported pattern for building and keeping muscle.
Written by Velion Physique. I have done nutrition coaching since 2019, alongside working as a personal trainer with five trainer licences.
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| Body weight | Protein per meal (4 meals) |
|---|---|
| 60 kg | about 25 g |
| 75 kg | about 30 g |
| 90 kg | about 35–40 g |
More than that in one meal is not "wasted" – it still counts towards your total. It is just easier to hit your number when you don't have to catch up with one giant dinner.
Your exact numbers: the free fitness check calculates your daily protein and your target per meal.
A sample day with 140 g protein
- Breakfast: overnight oats with skyr – about 30 g
- Lunch: chicken wrap – about 35 g
- Snack: 250 g low-fat quark with berries – about 30 g
- Dinner: salmon, potatoes and vegetables – about 40 g
Easy 30 g portions without protein powder
- 250 g low-fat quark or skyr
- 4 eggs plus a slice of turkey ham
- 130 g cooked chicken breast
- 1 can of tuna (drained)
- 250 g firm tofu
Full list: 30 high-protein foods.
Does timing around training matter?
Less than people think. A protein-rich meal within a few hours before or after training is enough. More: does protein timing matter.
Every meal already worked out: the High-Protein Cookbook.
General information, not medical or dietetic advice. With kidney disease or other medical conditions, discuss your protein intake with a doctor.
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The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · $12.00
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