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Protein at Every Meal
Build each meal around a meaningful protein source and spread protein intake across breakfast, lunch, and dinner rather than saving most of it for later in the day. A practical target is roughly 30–50 g of high-quality protein per meal, using lean options like chicken, fish, or beef. This supports satiety and helps maintain or build lean muscle by keeping daily protein intake consistently high.
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“I usually a visual way of doing that where I just say, hey, take your plate and divide one third of that plate or that meal, if you're having it in separate plates or separate dishes, one third of that meal should come from a lean source of protein.”
huberman · Build Muscle, Great Posture & Resilience to Injury | Jeff Cavaliere · May 25, 2026 · 1:31:17 · open ↗
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