Advice on protein in 2026 can be overwhelming. More protein shakes, more anabolic recipes, more tracking, more mental math. But how much protein per day should you actually be trying for? What foods are high in protein? It’s easy for the truth to be blurred along the lines.
Today, let’s shed some light on the bite-sized essentials of protein consumption. Join us, as we do a deep dive into the fascinating world of protein—and what really matters. Read on with MealFix, your trusted provider for healthy meal delivery in Toronto since 2015.
How Many Grams of Protein Do You Need?
Protein has long been a hot topic, with seemingly everyone having their own rules to goby. So, how much protein do you actually need on a day-to-day basis?
As a general rule, adults typically need between 0.8 to 1.6 grams of protein per kilogram (or 2.2 lbs) of body weight per day. Sedentary adults with desk jobs and lower activity levels may fall on the lower end of this range, whereas more active individuals may benefit from aiming higher.
Above all, it’s important to understand that this is simply a starting point. Everyone has different dietary needs, depending on their health, activity level, lifestyle and goals. For personal guidance, we recommend consulting with a registered dietitian.
How Much Protein Per Meal
Once you know your daily target, there’s still one more question to answer: how much protein should you be consuming every meal?
While this is often debated in different circles, many agree that 20 to 30 grams of protein per meal is the sweet spot. This is because it’s not just about how much protein you eat, it’s also about how you spread it throughout the day.
Why not simply eat more per sitting? It’s due to a bodily function called muscle protein synthesis (MPS). Protein muscle synthesis is the bodily process of using amino acids from protein to build and maintain muscle. Some studies have shown that consuming further protein beyond this level results in diminishing returns.
Foods That Are High in Protein
Fortunately, you don’t have to be a mathematician to fit your protein targets. There are versatile options for everyone, from both plant and animal sources.
Animal-based sources:
- Poultry (chicken, turkey)
- Seafood (salmon, tuna, cod, shrimp)
- Dairy (milk, yogurt, cottage cheese)
- Pork
- Eggs
Plant-based sources:
- Legumes (lentils, black beans, chickpeas, edamame)
- Soy products (tofu, tempeh, soy beans, soy milk)
- Nuts (almonds, peanuts, cashews)
- Seeds (hemp, chia)
- Seitan
That said, not all protein sources are identical. Animal protein sources generally have a higher protein content per gram, and are known to be ‘complete’ protein sources with all nine essential amino acids. That said, protein content alone shouldn’t be your only consideration.
Animal sources often contain higher levels of saturated fats, depending on the type and preparation. Nearly all animal products also naturally contain cholesterol. As a result, many people can benefit from consuming a balanced mix of both animal and plant proteins.
How MealFix Helps That Gap
In most cases, the challenge isn’t understanding protein. It’s hitting your protein targets consistently every week.
As a provider of healthy meal delivery in Toronto, MealFix builds protein directly into each entree. As a result, most of our standard entrees contain between 30 to 40 grams of protein. Looking for extra gains? We also offer protein-plus meals, featuring an extra protein serving, bringing the total to 40 to 60 grams.
We also make it easy to track protein and other macros. All of our entrees, breakfast options, and snacks come with full nutritional information. Simply scan the label or manually add it to your favoured tracking app.
Protein That Pulls Its Weight
Getting enough protein doesn’t have to involve meticulous calculations and last-minute grocery runs. Let us help you take the guesswork off your plate.
If you’re looking for healthy meal delivery in Toronto, look no further than MealFix. Homegrown in Southern Ontario, MealFix is your source of chef-prepared meals, delivered straight to your door, that don’t skip out on protein. Ready to get started? When you sign up to our mailing list, enjoy 25% your first order and one month of free delivery!