This Is How Much Protein You Should Be Eating At Every Meal

by Estelle Low
FOOD  |  November 17, 2017
  • How much protein do you need?
    1 / 8 How much protein do you need?

    Protein is an important nutrient in so many ways. It regulates appetite, repairs muscles, sustains energy levels and keeps your body functioning healthily.

    Just how much do you need? According to the Health Promotion Board, women should aim to consume 58g of protein daily. Pregnant women need 9g more. (Here’s what happens to your body when you don’t eat enough protein.)

    Because your body cannot absorb 58g of protein effectively at once, it’s wise to spread out your intake.

    That would mean consuming roughly 20g of protein per meal (breakfast, lunch and dinner). Here are some examples of what one serving looks like. By the way, a 100g steak doesn’t equate 100g protein.

    Photo: belchonock / 123rf.com

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  • 1 palm-sized fish, lean meat or skinless poultry (90g)
    2 / 8 1 palm-sized fish, lean meat or skinless poultry (90g)

    Photo: rafalstachura / 123rf.com

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  • 2 small blocks of soft beancurd (170g)
    3 / 8 2 small blocks of soft beancurd (170g)

    Photo: jirkaejc / 123rf.com

    (Also read: Protein-rich Foods to Eat If You’re Skipping Meat, Besides Tofu)

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  • ¾ cup of cooked pulses (e.g. lentils, peas, beans) (120g)
    4 / 8 ¾ cup of cooked pulses (e.g. lentils, peas, beans) (120g)

    Photo: Robyn Mackenzie / 123rf.com

    (Also read: The Difference Between Plant Protein & Animal Protein)

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  • 5 medium prawns (90g)
    5 / 8 5 medium prawns (90g)

    Photo: carloscastilla / 123rf.com

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  • 3 eggs (150g)
    6 / 8 3 eggs (150g)

    Photo: danielvfung / 123rf.com

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  • 2 glasses of milk (500ml)
    7 / 8 2 glasses of milk (500ml)

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  • 2 slices of cheese (40g)
    8 / 8 2 slices of cheese (40g)

    Photo: Sergey Kolesnikov / 123rf.com

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