Getting enough lean protein at every single meal can help build muscle and satiate hunger, and it may even rev up your metabolism, according to dietitian Tracy Lockwood Beckerman, MS, RD.
How much should you get in a day? Aim for 0.8 to 1.8 grams of protein per pound of bodyweight, depending on how active you are. A good rule of thumb is to get 20 to 30 grams of lean protein per meal from sources that are low in saturated fats and processed carbohydrates. "This doesn't necessarily mean eat more meat," Vermont-based registered dietitian nutritionist Maddie Kinzly, MS, LD, explained. Choose plant-based protein sources such as whole grains, lentils, tofu, soy milk, nuts, seeds, and veggies.