Protein Packs a Punch

Jan 29, 2026
Diabetes Education
BY Union Health

The 2025-2030 Dietary Guidelines for Americans recognizes the role of protein in healthy eating. One key message is to prioritize protein foods at every meal. There is guidance on daily protein goals, to the tune of 1.2 to 1.6 grams per kilogram. That is 0.54 to 0.72 grams per pound. Keep in mind that this is a general guide meant to promote health/prevent disease, not necessarily for disease intervention. Getting enough protein helps us feel fuller longer which may support weight loss and stable blood sugar. Here is a sample meal plan which shows how a person could meet their protein goals with nutritious foods. For this example, assume a body weight of 170 pounds and a protein goal of 92 to 124 grams daily.

Breakfast: 2 eggs (12 g) + 1 container plain Greek yogurt (14 g) + ¼ cup blueberries (<1 g)
Snack: 1-ounce unsalted almonds (6 g)
Lunch: meatless bowl filled with ½ cup black beans (7 g) and 1 cup brown rice (5 g) + ½ cup peppers & onions (1 g) + ¼ cup shredded cheddar cheese (7 g) + 2 Tbsp. guacamole (1 g)
Snack: celery sticks (<1 g) + 2 Tbsp. peanut butter (7 g)
Dinner: 4 ounces grilled chicken breast (30 g) + 5 oz sweet potato with butter (2 g) + 1 cup cooked broccoli (3 g)
Snack: ½ cup cottage cheese (12 g) + 1 cup fresh snap peas (2 g)

This plan provides 109 grams of protein from plant and animal sources and does not rely on protein powders or supplements to meet the goals. There is fiber in the fruit, vegetables, nuts, peanut butter, and grains which may promote even more satiety. With a few exceptions, this plan is budget friendly as well.