How much protein per meal? Spreading it across meals and snacks

Hitting a daily protein target is one thing; spreading protein across every meal matters too. Herbalife Thailand material gives rough figures per meal, along with simple ideas for adding more.

Suggested amounts in the material

• Main meals: at least 20 g of protein each
• Snacks: at least 10 g of protein
• Before or after exercise: 20–40 g of protein
• Pictured: rice with meat, edamame and a protein shake

Protein at every meal

• Start the day with a high-protein breakfast
• Choose lower-fat protein; the example shown is a salad with chicken breast, boiled egg and avocado
• Take a break with a nutritious snack, such as yoghurt with granola and fruit, or a protein bar

Easy add-ins if you want to build muscle

• In your shake: peanut butter
• In your shake: an extra serving of protein powder
• In your meals: eggs
• In your meals: cheese

If you choose a protein shake, read the label

• Nutritional Protein Drink Mix, chocolate flavour: the main ingredient on the label is soy protein isolate (36.4%). Label directions: mix 2 scoops (25 g) with 375 ml water, one serving a day
• Formula 1 Drink Mix, vanilla flavour: the main ingredient on the label is milk protein concentrate (43.3%). Label directions: mix 2 scoops (26 g) with 240 ml water
• Both contain milk or soy ingredients, so if you have a food allergy, always read the full ingredients list first
• Nutrition facts per serving are on each product page, taken from the official label

More images in this series (tap to enlarge)

Read next: Protein 101: what it is, how much you need and the best sources ›

Read next: 10 healthy breakfast ideas: enough protein, plenty of fibre, an easy start ›

Read next: What are protein shakes, what types are there, and how do you choose? ›

Try roughly tallying the protein in each of today's meals, then top up the ones that fall short. Results may vary from person to person. Dietary supplements are not medicines and are not intended to diagnose, treat, cure or prevent any disease. If you have a health condition, are pregnant or take medication, talk to your doctor before changing your diet. Ask us on LINE.

Image and reference from official material in the MyHerbalife media library: How much protein should we eat each day? · Protein at every meal, every day matters more than you think · Building muscle mass the easy way (added to the library: Apr 2025 · Jan 2025)

Herbalife products are not intended to diagnose, treat, cure or prevent any disease.