Registered dietitians at fitness company Life Time recommend consuming at least 30 grams of high-quality protein at each meal to support muscle growth and recovery. The guideline aims to provide a practical target as consumers encounter conflicting information and products related to daily protein needs.
According to a recent health and wellness survey conducted by Life Time, 42.3 percent of respondents selected getting physically stronger as their primary health goal for 2026. Additionally, 46.5 percent of respondents indicated plans to increase weightlifting in their routines, marking the top workout priority in the survey.
Anika Christ, a registered dietitian and certified personal trainer at Life Time, noted that combining regular strength training with consistent protein intake throughout the day helps support muscle maintenance, workout recovery, and satiety. The recommendation focuses primarily on whole food sources from both animal and plant origins.
Examples of servings that provide approximately 30 grams of protein include a standard grilled chicken breast, four ounces of roasted turkey breast, a six-ounce steak, 1.5 cups of extra-firm tofu, one cup of cottage cheese, or five hard-boiled eggs. Supplemental options such as protein powders can also serve as alternative choices between meals.
The nutrition guidance serves as a core component of Life Time’s 30 Strong Challenge, a complimentary coaching program running from October 5 to November 3. Following a total of 66,000 participants in 2025, the four-week program also encourages daily habits including physical workouts, reaching 8,000 steps, daily water intake, adequate sleep, and time spent outdoors.
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