How much protein do we really need in our diet?

It might not be as much as you think.

Accredited dietitian Melissa Holloway shares some tips on how much protein we actually need to achieve our goals.

You’ve probably heard that protein is an essential nutrient in our diet, we need it for our muscles, and can help keep you feel fuller for longer. All true! But, the amount of protein we need probably isn’t as high as you think. A palm-size serving of red meat or poultry or a cup of legumes provides is more than enough protein for one meal for most people.


At Lite n’ Easy, our meals provide protein in portions that support your muscles as well as your general health and well-being.


Who needs high protein?


1. Seniors 

Older people tend to need more protein than younger people as their muscles don’t take up protein from the diet as well as they used to. Illnesses more common in older age also affect how much protein their body needs as well as affecting appetite, and together can cause muscle loss in an older person. Eating meals that are high in protein can help to face the challenges of older age, and support recovery from periods of illness.


2. Gym buffs & athletes 

For the fit folk who are wanting to see some gains after their hard work at the gym or on the sports field, choosing a meal that is high in protein will replenish their muscles and ensure those hours spent aren’t wasted.


3. For weight loss

Meals that are high in protein have also been shown to help people who are losing weight because the protein helps preserve muscle mass and also provides better satiety after a meal.


In all cases, research has shown that to get the most for your muscles at a meal, a specific dose of protein is required.


How much is enough?

Some may be surprised to find that the point at which a muscle is ‘full up’ after a meal is around 20-30g. For older people, and heavier people participating in exercise, this point is on the higher end of the range.

To help those who are wanting to get the most for their muscles, Lite n’ Easy have labelled a selection of their dinner meals as High Protein. These all have a minimum of 30g of protein per serving.


Lite n’ Easy high protein range

We chose a minimum of 30 grams of protein for our High Protein range as this ensures that anyone who is needing high protein meals for either health reasons, to support their hard work at the gym or in the sporting arena gets the right amount of protein. Check out the below table that identifies these meals.


Protein graphic autumn


What about our other meals?

Unless you’re an athlete, a gym buff or an older person with a particularly high protein requirement, our regular meals have more than enough protein to support your health and well-being. Most of us don’t need more protein as our muscles are coping just fine, so having more will not benefit us.

To make it easier for people with high protein needs, Lite n’ Easy have labelled meals with more than 30 grams of protein as ‘High Protein’. These meals are still suitable for all Lite n’ Easy customers and all dinner meals that are not labelled high protein, are still a great source of protein.


How can Lite n’ Easy help?

High Protein is one of our NEW menu preference options. To support an active lifestyle, protein should be consumed regularly throughout the day to help replenish your muscles and ensure you get the most out of your workouts. Our dietitians have selected meals for each day that prioritise protein. The full meal plan is nutritionally balanced, providing more than 90g of protein per day from whole food sources while still ensuring you get at least 5 serves of veggies each day and 2 serves of fruit. Order now or give us a call on 13 15 12.


Melissa Holloway, APD Dietitian at Lite n' Easy