Protein is essential for building and repairing muscles, supporting your immune system and keeping you feeling full. Many people eat most of their protein at dinner, but spreading it across the day can help steady your energy and appetite.

Why balance protein through the day

  • Longer-lasting fullness, which can reduce snacking.
  • Steadier energy when paired with fiber-rich carbohydrates.
  • Muscle support, especially important as we get older.

Breakfast ideas

Try eggs with whole-grain toast and tomatoes, Greek yogurt with berries and seeds, or oatmeal stirred with nut butter.

Lunch ideas

Build a salad with chickpeas, beans, chicken or tuna, or enjoy a whole-grain wrap with hummus and plenty of vegetables.

Pair protein with colorful vegetables and whole grains for a truly balanced plate.

Dinner and snacks

Choose fish, lean meat, tofu, lentils or beans for dinner. For snacks, reach for a handful of nuts, a boiled egg, cheese with fruit or edamame.

Plant and animal options

Both plant and animal foods can provide protein. Mixing different sources adds variety and a wider range of nutrients.

This article is for general education only. People with kidney conditions should seek personalized protein advice.